Warm-up:
Individual….
Skip Rope for 2 minutes…various styles
Accumulate 30 KB Swings
200m Jog
Group…
Bear Crawl Down
Backwards Bear Crawl Back
Samson Lunges Down
High Knees Back
Broad Jumps Down
Duck Walks Back
10 Yoga Push ups
Fitness:
Every 2 minutes, for 12 minutes (2 sets of each):
Minutes 1-2, 7-8: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12: Alternating Pistol Progressions x 6-8 each leg
WoD:
Three rounds for max reps/calories:
90 seconds of Rowing (for Calories)
Rest 90 seconds
90 seconds of Push-Ups
Rest 90 seconds
90 seconds of Dumbbell Weighted Box Step-Overs
Rest 90 seconds
Performance:
Every 2 minutes, for 12 minutes (2 sets each):
Minutes 1-2, 7-8: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)
WoD:
Three rounds for max reps/calories:
90 seconds of Rowing (for Calories)
Rest 90 seconds
90 seconds of Ring Dips
(perform from muscle-up stations if possible)
Rest 90 seconds
90 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 90 seconds
Mobility:
Lax to Plantar
Mash Quads with roller
Roll Posterior
Mash Triceps on Racked barbell