Friday (Sole Lift/ Skill)

Gymnastics #6 Warm Up
30 seconds Sampson stretch each side

3 rounds

OH walking lunges 15m

GHR 15 reps

Hollow rocks 15 reps

Net climbs 2 reps

P-bar ladder (1 dip walk forward, 2 dips walk backward...)

Skill
Box jumps

WOD

A- 5x 3

Weighted dips

B- 21-15-9

Box jumps w/24” m/30”

HSPU

*7 minute time cap