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***
