Thursday 7/6

Skill AMRAP 8 minutes for skill (Don’t rush through the movements, focus on solid positioning throughout) Wall Floats (Face away from wall) x 5 *Use finger tips clawed down to pull away from wall to float Straddle-ups x 10-15 *Sit up / forward as much as able Strict butterfly circles x 5 *Focus on perfect hollow / arch position and moving through the core

Strength A.1: Weighted Pull-ups (3x5) *Assist with bands or feet as needed *Full stretch at bottom of pull-up *Attempt slightly more weight than last week *Work up to a heavy set of 5 ascending in weight throughout *RX+ Perform another 3 x 5 @90% of the weight just used on your heaviest set A.2: Wall Facing Handstand Push-up Variation (3x5) *Work up to a heavy set of 5 ascending in difficulty throughout *Use hardest variation able with good positions Metcon (AMRAP - Rounds and Reps) AMRAP 12 minutes 3 strict (legless) rope climbs (Or hardest strict horizontal rope climb variation able) to perform) 6 burpees 9 russian kettlebell swings (70/53) 12 dumbbell push press (40/25)

*Choose a weight that can be performed unbroken throughout

Extra Work a: Dumbbell Waiter's Walk (3x15 meters) *dumbbells in both hands locked out over head b: 5-5-5-5 Handstand Hold (3 sets) c: Weighted Dips (3x10 tempo 20X0)


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