Warm Up
2 Rounds
-200M Run
-Scap Push-Up*
-60 Singles Alt. Feet**
-12 Seated SA KB Press***
*Round 2 – Inverted, wall facing
**Double Unders or attempts
***KB Push Press
Skill
Handstand Walk
WOD (30 Minute Cap)
600m Run
50 Kettlebell Swings 1.5|1
60 Double Unders
5 Wall Climbs
Rest 1 Minute
600m Run
50 Goblet Lunges
60 Double Unders
5 Wall Climbs
Rest 1 Minute
600m Run
50 KB Push-Press*
60 Double Unders
5 Wall Climbs
*Split reps between arms
Level 2-1|0.75,3 WallClimbs
Level 1- 0.75|0.5 10 Push-ups
RX+ 50ft Handstand Walk
ADV – Kettlebell Snatch, Overhead Lunge, 100ft Handstand Walk
Extra Work – Active Recovery
Row
3×60 Cals
4×40 Cals
5×20 Cals
1 minute rest between all efforts