Warm Up
10 Dislocates & Pass Throughs
TABATA 3 x 30s ON / 10s OFF
1st Single Unders
2nd Air Squats
3rd Inchworm
4th Russian Swings
Weightlifting
I. Every 2 - 3 mins x 6 sets: Bench Press
6 x 5 reps @ 70%
% based on 1 RM Bench Press
II. Every 2 - 3 mins x 6 sets: Deadlift
6 x 5 reps @ 70%
% based on 1 RM Deadlift
WOD
For Time
80 Double Unders
60 Pull-ups
Alternative Single Arm Bent over Row
40 Deadlifts
20 Burpee Box Get Overs 48" / 42"
Alternative Burpee Box Jump Overs 30" / 20"
10 Ring Muscle-ups
Alternative
20 Dips
1600m Run or Row
RX 185 / 125 lbs
Scaled 165 / 115 lbs
Gymnastics
Option 1: For Time
20 Strict Handstand Push Ups
Rest 5 mins
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Kipping Handstand Push-ups
Option 2: For Time
8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Push-ups
Rest 5 mins
8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Push-ups
immediately into
15 Kipping Handstand Push-ups
Accessory Work
4 Rounds
200 ft. Sandbag / Odd Object Bear Hug Carry
*Athlete's Choice On Load
Cool Down
30 sec Center Upward Facing Dog
30 sec Upward Facing Dog - Move torso to the Left Side
30 sec Upward Facing Dog - Move torso to the Right Side
30 sec Center Puppy dog pose
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Thread the Needle Arms (L)
30 sec Thread the Needle Arms (R)
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
30 sec L - Sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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