Thursday: Skill Work..

CROSSFIT

STRENGTH

EMOM for 12 mins:

Min 1 - Hold bottom of the ring dip / Box dip x 20-30 sec
Min 2 - L-hang from pull-up bar / Tuck hang x 20-30 sec
Min 3 - Deadball hug and march 30 seconds
Min 4 - Handstand hold / Pike hold x 15-30 seconds

CONDITIONING

4 rounds for time of:

21 / 15 Bike erg calories
15 DB box step ups (1 DB alternating legs)
9 Strict HSPU 
* Time cap 14 mins

FITNESS

In a group of 4 and in follow the leader style - 

6 rounds each of:
0-45 sec - Complete 10 / 7 Ski Calories
45-1.30 - Complete 10 / 7 Flurpees
1.30-2.15 - Complete 10/ 7 Row calories
2.15- 3.00 - Complete 8 / 6 Long green shuttles
* New round begins every 5 mins.  Reduce reps as needed.