WARM UP:
200m Run
10 Lunge to Instep total
20 Pelvic Raises
10 Single Leg Pelvic Raise (each)
10 Side Lunges (total)
10 Baby Squats
10 Pass Throughs
10 Figure 8
:30 Handstand Hold
20 KBS (light)
SKILL:
8:00 EMOM
ODD: 6 Push-Press at 70-75% of 1RM
EVEN: :45 Slam Ball Bear Hug (70/50)
WOD:
15:00 AMRAP
30 Air Squats
20 Handstand push-ups
10 Deadlifts (225/155)