47.1 Squats and Skills

Monday Recovery or Tuesday AM Session

Strength
  Front Squat

     1 x 2 @ 60%
     1 x 2 @ 70%

     2 x 6 @ 75%

               Overestimate your max as described before
               Reduce weight if needed, or decide  by feel
               In your last set,  complete the 6 reps prescribed or do max reps up to 20

Skill Work

     Choose Your Own Adventure
          Choose your ONE weakest skill from this list
          Spend 5-10 minutes practicing that skill
          Then, program yourself a 6 Min EMOM 
          The # of reps should be a # that can be repeated through each minute.
          Preferably reps will be done in unbroken sets, but break it up as needed.

Strict HSPU
Handstand Walk
Handstand Hold
Ring Dips
Pistols
Dumbbell OHS (70/50)