WOD:
7 Rounds for time of:
12 Rolling Pistol alternate legs
6 Clapping Pushup
12 Split Jumps
SCALES:
Gold
12 Rolling Pistol, alternate legs, adjust height as needed
6 Pushups
12 Split Jumps
Silver
5 Rounds of:
12 Rolling Pistol, alternate legs, adjust height as needed
6 Pushups band assisted
12 Split Jumps as low as you can maintain a vertical shin
Bronze
5 Rounds of:
12 Candlesticks, adjust height as needed
6 Pushups, scale height as needed
12 Walking Lunges
WARMUP:
8 Minute AMRAP of :
30 second max effort on rower
10 walking lunges with a twist
10 mountain climbers
5 hand release pushups
MOBILITY/SKILL WORK:
Skill Work
Try each movement 10 times and setup for workout.