Warm Up
10 Dislocates & Pass Throughs
3 Rounds for Quality
45 secs Cardio Machine
10 Push-ups
10 Heel Touches
10 Scap Pull-ups
Weightlifting
I. In 15 mins x 1 Rep Max: Bench Press
Rest as needed
II. In 15 mins x 3 Rep Max: Deadlift
Don't forget to record your scores
WOD
Every 2:30 mins x 5 rounds
5 / 4 Ring or Bar Muscle Up
Alternative
10 Pull Ups
10 Bent over Rows
1 Deadlift + 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk, pick start load
Rest 2 mins between each round.
Each round you will add weight to build to a max unbroken barbell complex
Gymnastics
Option 1: 4 Rounds For Time
9 Strict or Kipping Deficit Handstand Push-ups, 3 in
Rest 30 secs
7 Kipping Deficit Handstand Push-ups, 6 in
Rest 30 secs
5 Kipping Deficit Handstand Push-ups, 9 in
Rest 3 mins between each round
Option 2: 4 Rounds For Time
20 / 15 Unbroken Handstand Push-ups
Rest 30 secs
15 / 10 Unbroken Handstand Push-ups
Rest 30 secs
10 / 5 Unbroken Handstand Push-ups
Rest 3 mins between each round
Accessory Work
3 Rounds
12 Seated Z Press*
1 min Handstand Hold
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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