SKILL/STRENGTH
EMOM: 15 Minutes, alternating
12 Challenging Russian Swings
10-12 Handstand Shoulder Taps
4-5 Pull-ups (moderately challenging, skinny band)
Variations: sub 30 second handstand holds or practice shifting weight side to side onto palms, flexed arm hangs work or negatives
METCON
Benchmark – “Diane”
21-15-9
Deadlifts (153/225)
HSPU (Sub Barbell PP)
Pick a Deadlift & PP load that you can do close to un-broken on the 21, no more than 2 sets on the 15, all 9 in a row.
