Warm-up:
20x Leg swings each leg
10x Push-up
10x Air-plane bird-dogs :)
10x arch-hollow swings
Skill:
10” AMRAP:
In teams of two or three:
Partner 1: Complete 1 rope climb
Partner 2: ME dubs
OR
10” Muscle-up practice
OR
If proficient at muscle-ups:
EMOM for 10 minutes:
ME muscle-ups in 30 seconds
Conditioning:
For time:
10 single-leg squats, alternating (or assisted, or box step-ups)
10-yard handstand walk (or 1 wall-walk, or 25 feet bear crawl)
20 single-leg squats, alternating (or assisted, or box step-ups)
20-yard handstand walk (or 2 wall-walks, or 50 feet bear crawl)
30 single-leg squats, alternating (or assisted, or box step-ups)
30-yard handstand walk (or 3 wall-walks, or 75 feet bear crawl)
40 single-leg squats, alternating (or assisted, or box step-ups)
40-yard handstand walk (or 4 wall-walks, or 100 feet bear crawl)