20 Min Time Cap
-800m run
-15 burpee broad jumps
-10 sandbag cleans
-400m sandbag run
-20 KB thrusters
-200m farmer carry
-150 double unders
-10 Handstand pushups
At any point in the WOD, complete
-rope climb (5 legless, or 8 with legs) scale to rope rows starting and ending laying flat on the floor if rope climbs are not an option. for rope rows try not to use your legs to help you get off the floor. you have to find the rope when it is open.
Skill
Muscle up transitions
10 min EMOM
-3 pull ups
-3 dips
*Remember if you have achieved a muscle up then this trumps the pull ups and dips! you can try for one to 3 muscle ups on the minute.
*IF 3 pull ups is easy for you but you don’t have muscle ups and can’t go any “higher” on the bar, then do the pull ups while in L-sit and go as high as you can on the bar
8 min AMRAP
-10 deck squats (emphasize hollow body to get in and out of deck squat)
-60 double unders
-row for calories (18/15)
Then,
Two maximal attempts at handstand work
choose from
-handstand walk for distance
-handstand hold against wall for time
-freestanding handstand for time.
Pause back squat with 3s hold at bottom
4-4-3-3 increase weight each round.
1) Back squat:
-65% x 5 reps
then
3R
-75% x 5 reps
2) Front squat:
4R
-65%x 5 reps
Wellness
2R
-1 min couch stretch each side