Warm-up
1:30 Work/:30 Rest & Rotate
-Bike
-Row
-Run or Ski
WOD
In 9 Minutes
1.5 mile Bike
Then AMRAP
5 Pull-ups
5 Ring Dips
10 Wallballs
Rest 2 Minutes
In 9 Minutes
1000m Row
Then AMRAP
1 Rope Climb
10 Push-ups
15 air squats
Rest 2 Minutes
In 9 Minutes
800m Run or Ski
Then AMRAP
10 Kettlebell Swings (2,1.5)
5 Handstand Push-ups
10 Kettlebell Lunges
Level 2- (1.5,1)
Level 1- (1,0.75)
ADV – Strict Pull Ups, Strict Dips, Strict HSPUs and legless Rope climbs
Don’t be scared off by the high skill gymnastics, here are some subs:
-HSPUS sub- DB Strict Press
-Rope Climb- 3 Strict Pull-ups
-Ring dips- Bench Dips
Extra Work
Overhand Pause Clean Grip Deadlift*
2-2-2-2-2
*1 Mississippi pause each at mid shin, below the knee and above the knee on the way up and down.