Warm Up
 
Stretch and mobilize shoulders
EMOM 9:
1. 1 lap run + 5 burpees
2. 10 PVC rotations + 10 OHS
3. 1 minute plank
Technique
HandStandPushUp skills and efficiency
Skill / Strength
Pistol squats to bench (deep/weighted)

5 x 8 each side
45s rest after both sides

Metcon
CF.18.06.20
3 rounds
in a 5 minute window:
3 rounds of
1 lap run
12 A.KBs 24/16
in time remaining perform AMRAP HSPU