Warm up
3 rds
10 sa hp each side
15 banded face pulls
10 reverse Nordic curls
Skill
5x 20 total shoulder taps
Feet on ground in a push up/pike
Feet or knees on box
Walk feet up wall
Kick up into handstand on wall
Free standing
⁃ work to most challenging level
15 minutes
Strength
Single leg rdl
5×5 on each side
Workout
Amrap 9
10 deficit hspu (3”)
10 deadlifts