Warm-up:
Run or Row
Crossover Symmetry
15 Hollow rocks
10 Push ups
Bear Crawl down
Crab walk back
15 Matrix turns
15 squats
Skill:
Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups or 12 rope progressions)
Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down for 1 minute each person)
Minutes 7-9 & 16-18 – Tuck Rock to Tuck Sit x 15 reps
WoD:
Three sets, for max reps/calories of:
3 Minutes of Airdyne Bike or Rowing (for Max Calories)
2 Minutes of Handstand Push-Ups (strict if you have them)
1 Minute of Strict Pull-Ups
Rest 3 minutes
Score is total reps
Mobility:
Couch Stretch
Banded shoulder/Lat
Roll and mash as needed