Skill/fundamental of the week: Air squat
Warm up: 5 rounds(not for time)
Air squat band therapy x 5
Handstand Holds(10 seconds) x 3
Ring press ups x 5
Kip attempts/kip pull ups/butterfly kip x 3
Strength: take 15 mins to build up to a 3rm thruster
WOD: 50% of 1rm
100 thrusters for time
EMOM 6 burpees over the bar
Scaling options will be on the board
If 50% of 1rm is 30kg or below then use kettlebells for WOD
