Warm-up: 800m run

Mobility: 10min of barbell quad smashing + shoulder mobility

Skills:

3rds of:

60sec Ring L-sit, rest 30sec

60sec Max handstand walk, rest 30sec

“WOD”- For Quality, not for time.

Complete 4-5 rounds

3 rope climbs

3 wall walk

8 strict T2B

8 parallette pass thru with push-up and dip

30-40 UB DU

8 horizontal ring row

8 pistols

8 ring dip

8 reverse burpee

**Do not avoid “skills” day. Learning these movements and practicing your weaknesses will make you a better athlete and a better CrossFitter.