Warm Up
Coaches Choice
5 rnds:
:30 secs on/:30 secs off Handstand Holds
Skill
Every 30 seconds for 5 minutes perform 1 Overhead Squat @ 50% max & 2 Pistols
Use a box or stacked plates to learn form and depth
Metcon
5 rnds:
5 Muscle-ups or 5 Supine Ring Rows
10 Turkish Get-ups (go as heavy as possible)
250 m Row or 200 m Run
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