Warm-up:
Run or Row
Crossover Symmetry
15 Hollow Rocks
10 Dive Bomber Push ups
10 Scorpions
Straight Leg Bear Crawl Down
Crab Walk back
15 Slow Squats
Handstand Practice
Skill:
Two sets of for reps…
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols (with Kettlebell 24/16 kg if you can)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds
Record reps plus (do not include the L-sit since you are accumulating time there)
WoD:
Every minute, on the minute, for 9 minutes (3 sets each) for max reps:
Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Row for Calories
Minute 3 – 30 seconds of Ring Dips
Accessory Work:
Three sets of…
Reverse Snow Angels x 20 reps
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 30 seconds
Mobility:
Mash triceps
Roll posterior
Banded hamstrings
Mash and roll as needed