400m run

30 Double Unders or attempts

15 good mornings

10 push ups

Hips on box

10 box step ups on each leg

10 scorpions

1 minute downward dog

1 minute upward dog pose
Strength & Skill:

Three sets of…

Bulgarian Split Squat x 8 reps each leg (3 sec descend)

Rest 45 seconds between legs, and 45 before moving on

Nose-to-Wall Handstand Hold x 60 seconds

Rest 60 seconds

Dumbbell External Rotations x 8 reps each (controlled)

Rest 60 seconds
Partner WoD:

In teams of two, with only one partner working at a time…

Complete as many reps as possible in 6 minutes of:

Wall Ball Shots

Rest until the running clock reaches 8:00, and then… (2 minute rest)

Complete as many calories as possible in 6 minutes of:


Score will be wall ball reps + calories rowed for one score

Partner quad mash (mash with foot)

Roll posterior
Couch stretch

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