Warm Up
EMOM 6
1- 3 Pull to Stands*
2- 14 Weighted Lunges
3- 14 Russian Kettlebell Swings
4 – 4 Rope Pull Ups**
5 – 20 Jumping Lunges
6 – 14 American KB Swings
**2 on each arm
*Athletes can start on diff exercise to accommodate ropes in larger classes
Accessory
45s Work:15s Rest
1. Single Arm Floor Press-R*
2. Single Arm Floor Press- L
3. Turkish Sit-up- R
4. Turkish Sit-up- L
5. Pull-overs
*Can use a medicine ball for upper back support
WOD
AMRAP 20
14 Kettlebell Swings 1.5|1
14 Kettlebell Lunges
7 Handstand Push-ups
1 Rope Climb
Level 2- 1|0.75, 10 ft climb
Level 1- 0.75|0.5, 3 pull to stands
ADV – Strict HSPU, Legless Rope Climb
Extra Work – Active Recovery
EMOM 30
18|15 Cal Row
15|12 Cal Ski
12|9 Cal Bike
50ft Handstand Walk
Rest
ADV – HS Obstacle
Scaled version
EMOM 20
15|12 Cal Row
12|9 Cal Ski
10|7 Cal Bike
3 Wall Climbs
Rest
*aim for 10+/- sec rest on each movement