Warm-up
Coach choice- cardio!
Skill
Pull up
Handstand push up
chest 2 Bar
Handstand push up
chest 2 Bar
Lift
Push Press wave
3-2-1 x 3
3-2-1 x 3
Metcon
8 AMRAP- skill ladder
2 pull up or handstand push up (whichever skill athlete chose to practice)
10 squats
4 pull up or handstand push up
10 sit ups
6 p/u or hspu
10 sqauts
8 p/u or hspu
10 sit ups
2 pull up or handstand push up (whichever skill athlete chose to practice)
10 squats
4 pull up or handstand push up
10 sit ups
6 p/u or hspu
10 sqauts
8 p/u or hspu
10 sit ups