Skill Work: EMOM 6:
Min 1: Single-arm KB suitcase carry, right arm (100 ft)
Min 2: Single-arm KB suitcase carry, left arm (100 ft)
WOD: For time:
30-20-10-20-30 KB swings (70/53 lb)
15-10-5-10-15 Deficit handstand push-ups
– Hands on 25/45-lb plates.
Intermediate: For time:
20-15-10-15-20 KB swings (35/53 lb)
15-10-5-10-15 Handstand push-ups
Beginner:
15-10-5-10-15 KB swings (18/26lb)
15-10-5-10-15 Shoulder presses (45/35 lb)
Home Workout:
20-15-10-15-20 Dumbbell swings (35/50 lb)
15-10-5-10-15 Handstand push-ups
– Use one dumbbell.
Cool down:
2 sets:
1:00 foam roll upper back
10 banded pull-aparts