1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10 x Ring Rows

10 x Double DB Push Press

3) Skill Endurance: Pull-ups/Handstand Push-ups

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

Pull-ups x 2,4,6,8,10,12

Handstand Push-ups x 2,4,6,8,10,12

Beginner: Ring Rows, Double DB Push Press (start at heavier weight and decrease as needed with reps)

Intermediate: Jumping (do any kipping that you can)

Advanced: Chin over bar

4) MetCon:

Every 3 Minutes for 15 Minutes (5 sets):

20 x Box Jumps

20 x Plate Ground to Overhead

Max Russian Twists with time remaining

*score is total reps: jumps + ground to overhead + twists

Beginner: 16/12”, 15/10

Intermediate: 20/16”, 25/15, drop reps to 15 jumps and ground to overhead if needed

Advanced: 24/20”, 45/25