Warmup) 2 Rounds:

60 secs skipping drills

20 secs Handstand Hold

10 DB Press

10 Straight Leg Situps




Shoulders: Dip extension, Lats


WOD A) Alt. EMOM x 12 mins – 4 sets each:

1) Handstand Pushups

2) 10-15 GHD Situps

3) 30 secs max. Double Unders – try to hit a consistent number each round



Adv: 6-8 Kipping Deficit – low as possible

Int: 6-8 Banded

Beg: 10 secs Isometric Hold – from wall walk position if needed


WOD B) 15-12-9-12-15 reps for time:


Ring Dips

Chest to Bar Pullups

Box Jump Overs 24/20”


**Beg-Int on bodyweight movements can scale to 15-10-5-10-15 reps if needed**


***Crossover Symmetry Plyo to finish***