Mobility:

Barbell quad smashing & thoracic spine lax ball roll out

Skill:

15min of jump rope practice

If you are proficient at DU’s, work on longer, unbroken sets and/or your triple-unders

WOD:

EMOM of 30seconds work/30seconds rest x 20min (5rds)

Strict T2B

HS hold (freestanding or wall) (RTG: HS walk)

Pistol

Rope Climb  (RTG: legless)

http://www.youtube.com/watch?v=tXDyWBqHGvM