Skillday

 
Work on your weaknesses for 20-30min.

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2-4 rounds, rest as needed, RPE 2-4, go by feel

1) 1-3 Skin the Cat video
2) Single Arm Handstand Hold video
3) 5+5 Single Leg Box Jump
4) 10-20 Crossbody Hollow Pull-Down video
5) 5+5 Single Leg Double KB Row video
6) 10-30cal Machines or DU

(A)
Slowmo pull + fast under
(B)
Squat clean 1RM

3 Rounds for time:
12 Burpees
12 DB Front Squat 2x22,5/15kg

Rest 5min + Repeat

Time cap: 18 min

Front Box Squat: Build to a heavy set of 3 in 5 sets. Rest 2mins btw sets
- Regular Stance
- Parallel Box
- Sit Back on the box slightly - no touch n go
- Control Eccentric/Explode through concentric range of motion

EMOM 20:

15 Thruster 25/30kg

15 (Kipping )Pull up/ Ring row

15 KB Swing 20/32kg

REST

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CORE:

3 rounds:

15 Slamball

60s Weighted plank

C.
3 Rounds:
25 Overhead Squats
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps

Time cap: 20min.

Rx: 35/25kg
Masters: 30/20kg
Scaled: 25/17.5kg

With a Partner

A) 10min BikeErg

Rest 1min

B) 10min SkiErg

Rest 1min

C) 10min Row

For Time (with a Partner)
200 Box Jump Overs @60/50cm
150 Wall Balls @9/6kg
100 Ground-to-Overheads @50/35kg
75 Bar Over Burpees
50 Pull-Ups
*Partition the work above any way
Buy-In/Cash-Out: 30m HS Walk/Bear walk (each)

For time:
30 DB Man Makers @50/35lbs

*12:00 Time Cap

30s rest between intervals.