1.Warm up

Bear Crawl

Inchworm

 

2.Mobility

Chest Open

Shoulder Trigger

 

3.METCON

For Time (9min cap)

21-15-9

DB Shoulder to Overhead (22.5×2 / 15×2)

Chest to Bar (A.Pull up B.Band C.Ring)

 

4.Skill

Wall Walk / Handstand Walk

 

5.METCON

AMRAP 5min

5 Handstand Walk (5ft =1) (A. Wall Walk B.1 Step C.Stop)

20 Double Under (A.DT)