Day 3)
Warm Up
3rds
Row 500m
10 burpees over the rower
10 Empty bar shoulder press
10 Empty bar bent over row
Strength/Skill
4×10 HS Kicks to wall – Start with hands on the ground and aim to land softly on the wall or achieve a freestanding hold if possible
6x :20 on :40 off Belly to wall HS hold
Accumulate 2mins paralette L-sit hold (in as few sets as possible – rest as needed) – scale to tuck hold
10mins HS walk practice – for those that can already walk, add obstacles
WOD
For time
5rds
20 pistols
5 BMU
400m Run