Warm-up:
Row 500m
Crossover symmetry
10 push ups
Inch worms down
Zombie walks back
10 back extensions
Lax to shoulders
15 leg swings
5 burpee pull-ups
3 wall walks
Skill work:
Every minute, on the minute, for 15 minutes (5 sets)…
Minute 1 – Handstand Push-Ups x Max Reps
Minute 2 – Alternating Pistols x 12-16 reps
Minute 3 – Toes to Rings x 6-8 reps
WoD:
For time:
Run 800 Meters
15 Deadlifts*
30 Hand-Release Push-Ups
(successful reps must start from the top extended position, and the knees must never touch the ground)
Run 400 Meters
10 Deadlifts
20 Hand-Release Push-Ups
Run 200 Meters
5 Deadlifts
10 Hand-Release Push-Ups
*Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 – do not go heavier than that.
Mobility:
Lax to shoulders
Roll posterior
Lax plantar