Skills/ Strength:

One round of: 

Reverse lunges x 5/side

10 strict toes-to-bar 

Single-leg Romanian deadlifts x 5/side (unweighted) 

kick up to hand stand x 5

10 kip swings

Then one round of:

Pistols x 5/side, 

Kipping toes-to-bar x 10

Contralateral dumbbell single-leg Romanian deadlifts x 5/side

10 handstand push-ups

10 chest-to-bar pull-ups

B.  Back Squat Deload Day

4×3 @ 50% of 1RM with

:03 pauses in the bottom of each squat

C. “We aren’t in 2021 anymore..”

For time:

Row 1k 
50 Toes to bar 
75 double dumbbell suitcase box step step-ups (each step counts as a rep) 
100’ handstand walk 

25-minute cap

L3: 50/35, 24/20”

L2: 35/25, box height as appropriate, 100 m bear crawl (5x20m)

L1: Bodyweight box step-ups, hanging knee raises or prone leg raises