0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

5 Kip Swings

20sec Handstand Hold on Wall

10 Ring Rows

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Skillz: T2B and HSPU

4 Rounds (16 minutes):

1 minute Max Toes to Bar

30sec Rest

1 minute Max Handstand Push-ups

30sec Rest

Minute 4: 6 Gorilla Rows

*this is the time go to for a new PR!

*reps dropped again on Gorilla Rows, try to increase weight

*COACHES: set the clock for four, 4-minute intervals, have people split, some start on T2B, some on HSPU, start the clock counting down, T2B/HSPU until the 3:00, rest until the 2:30, HSPU/T2B until the 1:30, rest until the 1:00, Gorilla rows for everyone then rest for the remainder of the minute

Beginner: Hanging Knee Raises, Barbell Push Press @75/55

Scaled: Toe to Bar attempts, Barbell Push Press @95/65

38:00-45:00

Transition for MetCon

45:00-55:00

4) MetCon:

10 Rounds For Time:

Burpees (Reps: 10,8,6,4,2,2,4,6,8,10)

Sumo Deadlift High Pull (Reps: 10,8,6,4,2,2,4,6,8,10)

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

Beginner: Sprawls, KB Sumo Deadlift High Pull @35/26

Scaled: 65/45

Rx: 75/55

55:00-60:00

5) COOL-DOWN