Skills/ Strength: 

Choice 1: 5 minutes of coach assigned kipping progressions – athlete specific

Choice 2: 5 minutes of coach assigned handstand walk progression – athlete-specific

B. Intentional warmup and practice: The Overhead Squat

C. “Open Up” 

20 min AMRAP 

60 Bar-facing burpees
20 Overhead squats
10 Ring Muscle-ups

L3: 120/85

L2: 95/65 – bar muscle-ups or 20 pull-ups. 

LI: 4-5 rounds decided by the coach of:  
10 target  burpees
10 overhead or front squats weight prescribed by the coach
10 ring rows/ pull-ups