Friday (Loading/ Skill)

Shoulder Warm up

2 minutes jump rope

Planche push ups

Handstand force the extension for 30 seconds

OH Duck walk 10m

Crab walk 10m

Ultra wide supine grip pull ups

TTR

Skill

Pacing

WOD

Fat Cindy

20 minute AMRAP

5 weighted pull ups

10 weighted push up

15 weighted air squats

(w/20 vest m/45 vest)