-GB single leg squat,
-GB Hollow back press,
-GB planche
Use the mastery chart to scale your progressions. Remember to settle on a progression where you can move without resting for too long between work and mobility… even if you just barely make it.
In 9 minutes, complete as many reps of the following:
12min amrap:
-60 double unders
-30 hollow rock (odd rounds) or arched body rock (even rounds)
-15 ring dips
Then… GB rope climb
WOD = Front squat 10 sets of 1 rep
Scaling Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy front squats, add a few reps to each set and drill your mechanics but try to expose yourself to a load that is relatively heavy for you.
Beginner Option Front squat 3-3-3-2-2-1-1-1-1 reps