Warm Up
Mobility
+
Amrap 5’
20m KB marche OH bras D,
20m KB marche OH bras G,
10 Knee raises
Skill
EMOM 8’
Met Con
Option A
3 rounds for time of:
3 legless rope ascents, 15-ft. rope
5 strict handstand push-ups
Option B
5 rounds for time of:
4 leg-assisted rope ascents, 15-ft. rope
5 kipping handstand push-ups
End Of The Wod
Core training