Skills pay your Ab Bills

Skill EMOM 3
Alternating EMOM 20:
Minute 1: Muscle Ups or Dips (RX+ strict ring MU)
Minute 2: Kettlebell or Dumbbell Snatch technique work (max of 6 reps per side)
Minute 3: Double Unders or Weighted Jacks
Minute 4: Handstand or Plank Hold (RX+ Handstand Walk)
Minute 5: Med Ball Sit Ups (RX+ GHD)

Each minute, go to about 50 or 55 seconds allowing time to transition.
Work technique on everything.
Don’t count reps, focus on moving better.

We are repeating this skill session to see improvement over time. Enjoy moving well. Focus on breathing today.
Invictus Sprint Chipper (Time)
For time:
5 Shoulder to Overhead (135/93)
10 Power Cleans (135/93)
15 Burpees Over the Barbell
600 Meter Run
15 Burpees Over the Barbell
10 Power Cleans
5 Shoulder to Overhead

RX+ 185/123

Sub 600 row for run.