Put in the work.
"Some days just showing up takes all your effort, I totally get it, I've been there, but let's be honest, more than just showing up, you have to put in the work.
You really do have to be working, and sweating, and cursing, and dying out there on the mat. Really.
You really do have to put in the effort to find your max lifts, not just some 'meh, that seemed heavy, I'll stick with that' kinda effort.
You really do have to put in the pain and frustration of doing ring rows until your arms fall off so you can progress on your pullups.
You really do have to hang out in handstand holds until you feel like Jello so you can progress your HSPU (among a million other things)
Don't fall into the trap thinking that just because you showed up you will get your goals. It doesn't work like that.
There is no la-di-dah path to goals, there is only the path cut down by your hard work. Stop just showing up, and start working."
Shoulder mobility / Front Rack
Strength - Front Squat
Work to heavy single, then 3x3 @ 80% of HS
*not necessarily a max, focus on FULL depth and good back position.
MetCon WOD: 12 minute EMOM
odd minutes: 25 sit-ups
even minutes: Max burpee box jumps 24/20"
score: total number of burpee box jumps
Extra Work - with 10 minutes left of class work on kipping technique on the handstand push up or spend extra time stretching.