Skills
5 rounds
30sec max double unders
30sec rest
30sec handstand walk*
30sec rest
*Skills development. Handstand hold, shoulder taps, free standing handstand or even kicking to a handstand. Make it challenging for you
METCON
Death by
Every 2 minutes until you can no longer perform all the reps of:
8 burpees over the box 24/20*
8 hang power snatch 115/85
8 thrusters 115/85
*Open standards for the burpees, 2 feet together, no step back and forward. Can step down from the box
Scale option 1:
Step ups allowed
Bar at 75/55
Scale option 2:
Rx standards for the burpee box jumps
Bar at 95/65
Note: Aim for 4 to 5 rounds. Scale volume and weight as needed
Accessory work
Shoulder of steel
DB lateral shoulder raises 3×12
DB shoulder press 3×12
Weightlifting
30 PVC overhead squats
15 PVC push jerk
15 PVC split jerk
Core
2 rounds
1min plank hold
1min side plank hold right
1min side plank hold left
