Strength/Skill

5 rounds of:

6 Sumo-deadlifts

30 second hand stand hold

Conditioning

3 rounds of:

20 Thrusters (dumbbell, 25/15)

20 sit ups

20 box jumps

20 push ups

20 ring rows

Foam rollers, lacrosse and tennis balls. Vital tools for self massage and staying pain free.

Strength

3 weighted pull ups every minute on the minute for 10 min.

Conditioning

15 min AMRAP of:

15 KB swings (35/18)

15 KB weighted Russian twists (35/18)

10 Burpees

Some tools of the trade

Strength/Skill
8 pistols (1 legged squat)
2 minutes of kipping pull up review/drills
10 pistols
2 minute kipping pull-up review
12 pistols
2 minute kipping pull up review

Met-con
5 rounds for time of:
10 Deadlifts (185/135)
10 Dips
10 Weighted sit up (35/15)
10 Double unders (scale x 3)

Drew the mighty getting what’s good!