Training WOD:
Skill based emom
- hand stand hold for 20 sec into 10 hspu ( scale to handstand hold only, wall climb & or shoulder taps or fewer reps)
- 15 x v-ups
- 10-12 x pistol squats ( scale to body weight lunges )
- 30-40 d/u ( or practice as many d/u as you can)
5 rounds
Finisher
10 rounds of assault bike. 10 sec work, 20 sec rest
( learn to power all of the 10 sec work so don’t cruise any of it)