Skill Set warm up movement patterns:
- 5 - one PVC pipe Strict Press and 1 pass thru
- 5 Candle stick stand up
- 5 Indian push ups
- 10 sec HS hold OR taps in plank
Focus Work: Ring Dips and Handstand Push UPs
Ring Dip Work:
- Ring holds 10-20 sec establish stability
- Dips on Paralettes
- Dips on rings- scaled will be banded
Handstand Push Up work:
- Floor- L1
- Box- L2
- Handstand position- RX
- Plates/paralettes- Adv
WOD:
5 Rounds for time with STRICT FORM!!
- Run 200 Meter
- 5 HSPU scaled as needed
- 5 Heavy deadlift rx'd 225/155,185/125 scaled
- 20 Double unders
