CrossFit

SKILL WORK
AMRAP 8 Minutes
30′ Handstand Walk*
Rest as needed

*Proficient athletes pirouette at 15′

For less proficient athletes:
EMOM 8 Minutes (Choose from below)
:30 Handstand walk practice
:30 Walk in to wall
3-5 Wall Walks
:30 Handstand Hold + Weight Shift

WOD
AMRAP 5 Minutes
18 DB Thrusters 50/35lbs
10 Burpees
Rest 2:00
AMRAP 4 Minutes
15 DB Thrusters 50/35lbs
8 Burpees
Rest 2:00
AMRAP 3 Minutes
12 DB Thrusters 50/35lbs
6 Burpees

Feel: Gas
Pacing: Sustain

Barbell

Back Squats
6×4 @85%

3×15 hip extensions