WOD
Skill
8 Min of Practice freestanding tripod position, if mastered work on freestanding HS
Progression: Wallwalk to HS>Tripod on wall>HS on wall>Free Tripod> Free HS Hold/Walk
Strength
In teams of 2, AMRAP in 25 min:
30 OHS (95/65)
20 Burpees
30 Cal Row
20 Burpees
30 Ground to OH (95/65)
20 Burpees
30 Russian KB swings (70/55)
20 Burpees
Stagger start as needed to make rowers available.
Extra
14 Min Clock;
Min 0-3 EMOM:
2 Cleanjerks, building
Min 4-10 Every 2 min:
Clean + 2 FS + jerk, building
Min 11-16:
Find max C&J in remaining time
7 min AMRAP
:20 sec. on/:40 sec. off Kipping HSPU