0:00-20:00 General Warm-up/Skill Work

20:00-25:00 Transition to WOD

25:00-45:00 WOD

45:00-50:00 Transition to Accessory

45:00-55:00 Accessory

55:00-60:00 Cool-down

Skill Work:

Handstand Walks:

Monkey Tails (VIDEO)

Toe Taps (VIDEO)

Lateral Wall Walks (VIDEO)

Handstand hold on wall, or wall walk up wall as far as you can

Double Unders

Workout:

“Age Group Online Qualifier 18.3”

AMRAP 20:

50 Wall Balls

100 Double Unders

50ft Handstand Walk

100 Double Unders

50 Calorie Row

100 Double Unders

50ft Handstand Walk

100 Double Unders

*Pace: Aggressive: 1 + 150, Solid: 1 round + 50, Limit: 1 round

Beginner: 10/8, Line Hops, Bear Crawl…and/or partner

Scaled: 14/10, Single Unders, Bear Crawl…and/or partner

Rx: 20/14

Optional Accessory Work:

3-5 sets each

20 Russian Twists (10 each way)

15 Supermans