A. 3x ME HS effort - a. hold or b. strict HSPU or c. walk - rest 3:00 btw sets and track each round!
B. Burpee Test - 10:00 EMOM:
1:00-9:00 6-12 Burpees
10:00 Max Effort
Score = Total # of burpees
17.30 Mobility
Test your Squat / OH Squat
A) Mob Hips and Shoulders 1-2 min each side / exercise
http://www.winetoweightlifting.com/crossfit-mobility-hips-…/#
Retest your Squat / OH Squat
B) EMOM 4 OH Squats for 15 Min
18.30 Gymnastics
A. Locomotion Drills(Wipe-your-A**-Walk easy and advanced, Crab Walk easy and advanced, HSW Progression easy, advanced and Partner Drill)
B. Skill: HSW
C. 12min AMRAP for quality of:
1- 3x 3 Position Strict Pull Up(Hold 3sec. at 1/3, at 1/2 and on top, scale same pattern with Ring Rows)
10m 1 Lunge L + 1 Lunge R + 1 Jumping Air Squat for max Hight
19.30 Weightlifting
A. Paused Power Clean + Paused Split Jerk
B. Power Clean + Split Jerk
C. TNG Power Clean + Split Jerk