Push Press – Lunge – Knees To Elbows

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3x or 5:00
Handstand walk or bear crawl => 5 jumping squats => forward roll => 10 one-legged side-to-side hops, each leg => speed ladder => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter carioca

Skill Focus –6:11 YA board
Push-Press & One Arm Lunge

WOD –

2 x 5:00 AMRAPs, rest 2:00 in between
w/single dumbbell
5 push presses, left arm
5 overhead lunges, left arm
5 push presses right arm
5 overhead lunges, right arm
10 knees-to-elbows

 

6:11 4 6:11 5

6:11 2 6:11 1

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