INDOORS
Warm Up
2 Rounds
50s Work|10s Rest
-Med Ball Toe Taps
-Headstand Hold*
-Medball Thruster
-Med Ball V-Ups
*ADV – Off the wall
Can scale with a tripod hold
Mobility
-Quad Rolling with Barbell
-Shoulder opener rotations with barbell in the front of the shoulder
-Wrist stretching
Strength
EMOM10
Front Squat
1 Rep @ 90%
Build before the EMOM starts. Complete 10 single reps at or close to 90% of your 1 RM
WOD
In 12 Minutes
15 Strict Handstand Push-ups
30 Toes to Bar
45 Wall Balls
Rest 2 Minutes
In the remaining time, complete as many reps as possible in reverse order.
Level 3- Kipping
Level 2- 30 push-ups
Level 1- 15 push-ups
Extra Work
3 Rounds
30 GHD Sit Ups
25 Back Extensions
ADV – 5 Rounds