Monday

 

Warmup)

 

1km Run (800m if needed)

————

2 Rounds:

12 Lateral Box Step-ups 6L/6R

1 Perfect Wall Walk + 20 sec Handstand Hold

12 Alt. Jumping Lunges

30 secs Bar or Ring Hang / Scap Pullups

 

WOD A) 8 min AMRAP:

Adv:

2 Strict Muscle Ups

4 Strict Handstand Pushups

8 Alt. Pistols

 

Int:

3 Low Ring Transitions

4 Banded HSPU’s or half ROM

8 Alt. Pistols

 

Beg:

6 Ring Rows

6 Pike Pushups or DB Press

8 Alt. Pistols to Box / progression

 

WOD B) 15 min AMRAP:

 

12 Unbroken Wallballs 20/14lb

10 Toes To Bar

8 Burpee Box Jumps 24/20”

 

***Iron Scap After Class***