0:00-20:00 General/Skill Work

20:00-25:00 Transition to WOD

25:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up:

2 Rounds

10 Wall Scap Slides

20sec Hang From Rig

20 Shoulder Taps (VIDEO)

Skill Work: Toes to Bar/Handstand Walk

3-5 minute review of movements, then…

Alt. EMOM 10:

4-6 Elevating Toes to Bar (VIDEO)

3-5 Toe Taps (VIDEO)

*Scaled T2B: elevating knee raises

*Scaled HSW: Monkey Tails (VIDEO), 10-20sec Handstand Hold on Wall, 30sec Plank Walks (VIDEO)

WOD Prep

2-3 Rounds

2 Burpees

4 Toes to Bar (or scaled version)

6’ Handstand Walk (or scaled version)

100m Jog

WOD:

4 Rounds For Time

10 Burpees

20 Toes to Bar

30’ Handstand Walk

400m Run

Beginner: 4 Rounds, 5 Up Downs, 10 Lying Leg Raises, 30sec Front Plank, 200m Run

Scaled: Hanging Straight Leg Raises, 5 Wall Walks

Rx: as is

Rx+: 30’ HSW must be unbroken

*Pace Goal: 20:00-25:00

*Burpees: steady pace, breathe and move

*Toes to Bar: no more than 4 sets throughout

*Handstand Walk: don’t forget to breathe while upside down, try to get 10’ at a time

*Run: 2:30 or less, adjust distance accordingly

*Focus: skill work under core/heart rate fatigue