Warm-up: Coach’s Choice
Strength/Skill: Back Squat (2 x 2 x 2 x 2 x 2 x 2 )
Start at 75% and get AHAP. Lift on 3-minute clock.
WOD: 21-15-9 (9 Minute Cap)
Back Squats (135/95)
Handstand Push Ups
Teen RX: 95/65
Masters RX: 95/65 and seated dumbbell press (25/15)
Stimulus/Focus: Moderately challenging weight and gymnastics movement. Moderate volume. Try to do the squats unbroken. Break HSPUs as needed, but try to do bigger sets than usual.
Cool Down: 3 Rounds
100 Meter Row
10 Toes to Rings