Primarily Indoors
Warm-up
20/15 Cals Assault Bike or 30/22 Schwinn
Then
2 Rounds
:30 Work/:15 Rest and Switch
-Hands on/off Plate*
-Box Step Up/Over
-Plyo Push Up To Plate **
-Lateral Up/Over Box
-Seated SA Pizza Press***
-Box Jump Over
*ADV – Wall Facing Hands on and off plate
**Can Scale with Push-Up To Plate
**Switch to left side on round 2
Skill
Ring Dip
Handstand Push-up
WOD
In 6 Minutes Complete
30 Box Jump Overs
30 Handstand Push-ups
Then AMRAP
Calories on the Bike
Rest 2 Minutes
In 6 Minutes Complete
30 Box Jump Overs
30 Ring Dips
Then AMRAP
Calories on the Bike
Rest 2 Minutes
In 6 Minutes Complete
30 Box Jump Overs
30 Push-ups
Then AMRAP Calories on the Bike
Score= Total Calories on The Bike
Scoring – If using the Schwinn Bike or C2 divide by 1.5 when entering your score in SugarWOD
Level 3- 21 Handstand Push-ups, 21 Ring Dips
Level 2- 30 Seated strict press, 20 Ring Dips
Level 1- 20 seated strict press, 20 bench dips, 20 Push-ups, Step-up and over
ADV – 30 Strict Handstand Push-ups, 40 Ring Dips, 50 Push-ups, 27|24
Extra Work
45s HS Hold
45s Active Pull Up Hang
45s Wall Sit
15s Rest between each movement