Skill
4 cycles of:
1. Double-unders/triple-unders
2. L-sit
Spend approximately 1:00 min working on each skill/movement (so each cycle is approximately 2:00). Set a goal for each skill in the cycle.
Conditioning
"Nancy"
5 rounds for time of:
400m run
15 OHS, 95#/65#
There is a 20 min cap for this workout. For scaling, choose an OHS weight at which you could get 20-30 reps without setting the bar down (when fresh). We want to keep the intensity level high during this metcon, so that means our OHS reps should be mostly - or better yet, completely - unbroken.
Finale
Accumulate two minutes on your hands (L-sit, handstand, ring support, dip support, etc.). While resting, low flamingo or pigeon stretch for 2:00/leg.
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