Warm-up:
Run 400m
Pigeon stretch on each side
Spider-Man crawl down
15 wall squats
Zombie walks back
10 push ups
12 GHD sit-ups
Banded ankle stretch on a plate
15 dislocates
10 OH squats
Skills:
Every 2 minutes, for 18 minutes:
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)
WoD:
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups
Score is a letter grade: A is for RX, B is if you scaled one movement, C is two scaled, D is 3 scaled, etc.
Mobility:
Mash quads
Roll posterior
Mash lats