For everyone 4x 30 seconds on 30 seconds rest Handstand holds Skill work – Shoulder Taps Progression: plank position on knees, then toes then inverted 4×30 sec on 30 sec off Jumprope
Metcon (Time)
3 RFT 15 wall balls 20/14 30 Double Unders 10 Hang power cleans 75/55 (rx+) 115/75 Buy out 50 Burpees
4x
30 seconds on 30 seconds rest
Handstand holds
Skill work –
Shoulder Taps
Progression: plank position on knees, then toes then inverted
4×30 sec on 30 sec off
Jumprope