Warm-up 

3 rounds of:

Handstand Hold– 15 seconds *Great prep for firing the stabilizers before overhead work.

25’ Bear Crawl

 

Mobility

Foam Roll T-Spine/Lats (2-3 mins)

Pigeon stretch on box (90 secs each side)

.

WOD A)
Max Effort HSPU in 30 sconds

*Rest 30 seconds.

3 rounds for time of:

30 Double-Unders
15 Pullups

*Rest 30 seconds.

Max Effort HSPU in 30 sconds

*Rest 30 seconds.

3 rounds for time of:

30 Double-Unders
15 KBS 24/16kg

*Rest 30 seconds.

Max Effort HSPU in 30 sconds

*There is a 5 minute cap on both of the 3RFT.

*Coaches: People will separate once the first 3RFT starts as they will have to note when they finish and when they are due to start the next set of HSPU.

**Score workout as A) Max HSPU and B) Total time for completing the whole workout.
WOD B)

Tabata Flutter Kicks

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