Warm Up
Shoulder mobility
T-Spine mobility

2 rounds:
1 lap run
10x light press (empty bar)
10 sit ups

 
Skill / Strength
4 rounds:
Hollow hold 20 secs
Superman hold 20 secs
Rest

Handstand
10 x Kick up practice
3 rounds:
kick up and max hold
or
wall walk down and hold, then controlled down

KB Clean and Jerk
Warm up and practice skill then:
3 rounds of:
5 KB Clean & Jerk per arm @ 60-70% effort

 
Metcon
MR.15.11.17
60 sec left leg sprint start (use rings)
15 sec rest
60 sec right leg sprint start (use rings)
15 sec rest
60 sec ring rows
15 sec rest
60 sec ring push ups*

*scale to regular push ups if can’t stabilise