Thursday

Warm-up
Warm-up
8 Minute EMOM
1: Jog
2: Down Dog -> Up Dog
3: Bird Dogs
4: Dead Bugs

Skill
Metcon
12 Minute of Quality Practice
1: Ring Dips or Muscle Ups
2: Handstand Skills
3: Rope Climbs

Pick 1 or all 3 and spend 12 minutes working on progressions with coach.

Metcon
Metcon (Time)
E4MOM for 20 Minutes:

400m Row
12 Toes to Bar
10 Deadlifts (185/133)[225/163]

Score is slowest round.