Skills
10min EMOM alt min
1 pegboard/rope climb ascent
25ft handstand walk
Note: This is a skill session, take each skill from where you’re at and improve. Same goes the other way, if you’re consistent with 25ft handstand walk, add obstacles.
METCON
For time:
100 double unders
10 dumbbells step overs 50/35 24/20
80 double unders
8 dumbbells step overs 50/35 24/20
60 double unders
6 dumbbells step overs 50/35 24/20
40 double unders
4 dumbbells step overs 50/35 24/20
20 double unders
2 dumbbells step overs 50/35 24/20
Health
Single unders
Dumbbells step overs 35/20 20
Pyro Weightlifting
Muscle clean + press
1-1-1-1-1
Power clean + push press
2-2-2-2-2
Squat clean + jerk
1-1-1-1-1
Accessory work
Shoulders of steel
Dumbbells shoulder press 3×8
Conditioning
Barbell thrusters 3xmax
Weightlifting
Pendlay rows 5×5
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min
