WARM-UP (10)
Row 500
2 Rounds
5 Ring Rows
20 Bear Crawls
2 Rounds
5 Hollow-Rocks
1 Weighted Ring Pull-Up (Rest 30")
Strict Muscle-Up (Just Do It)/
3 x 30 Handstand Hold
Balance On 1 Hand
Forward Roll +
Forward Roll +
Headstand to Forward Roll +
Handstand to Forward Roll +
Handstand Walk to Forward Roll
UPPER BODY STRENGTH/SKILL (15)
Every Minute on the Minute For 10 Minutes
5 Superman Rocks + Handstand Walk/ 1 Strict Handstand Push-Up
Immediately Into
Every Two Minutes For 6 Minutes
Max Dumbbell Press 50/25
CONDITIONING I (20)
4 Rounds,
1:40 On/:20 Off (Preset WOD on Rower)
MIDLINE (15)
3 Super Sets,
20 Weighted Sit-Ups
10 Good Mornings 45#, Climbing
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