A. Skill-WOD

Rx’d Work:
3x20 Shifts from right to left, back against wall
3x10 Tuck ups
4x10/each Hollow Rock & Superman

Scaled Work:
3x20 Shifts from right to left feet on box
3x10 Tuck ups with feet on box, move one leg at a time
4x10/each Hollow Rock & Superman

Monkey mode:
4x5-10sec balance handstand on one hand (against the wall or free)
20x crouch position to handstand hold (against the wall or free)
5x4 Skin the cats on the bar

B. MetCon

3RFT:
30x Medball OHS
20x Medball Situps
10x Wall Crushers

Time cap: 10min

By Riccardo

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