Warm-up
Fish Game
-Then-
Alternating Half Tabata*
Pull-Up Hold Chin Over Bar**
KB Cossack Squat
:30 Rest
Alternating Half Tabata
Bent Over SA KB Row
Uneven Push-Ups on KB
*2 Sets of Each
**MOD – Use Rings or Double KB Bent Over Row ISO Hold
ADV – Hold an AB Mat between your shoulders/chest and the pull-up bar
Mobility
Box Glute and Hamstring Rolling
Midline
2 Rounds
40s Work|10s Rest
Single Leg V-ups
Side Plank Hip Touch Downs
Side Plank Hip Touch Downs
Bicycle abs
WOD
3 Rounds
40|30 Calorie Row
30 Weighted Step-ups 1.5|1
20 Push-ups
10 Strict Pull-ups
Rest 2 Minutes
Level 2- 1|0.75
Level 1- 0.75|0.5
ADV – 2|1.5, Strict Handstand Push-ups, Strict Muscle-ups
Extra Work
Every 3:00 for 15:00
3 Squat Cleans increasing the weight as you go along, immediately followed by
50’ Handstand Walk
Weight for the Squat Clean should be heavy
Aim for :40 – 1:00 Rest
Scaling options – 25’ HSW
1:00 of Attempts
1:00 of Side Walks along the wall
50’ Plate Drags
ADV – 100’ Handstand walk