A) 3 Rounds:
10m Bear Crawl
10m Duck Walk
10 Ring Rows
10 Hand Release Push-Ups
B) 3 Rounds:
20 Single Unders
10 Air Squats
Superset A and B then rest 3 minutes.
Strict Handstand Push-Ups
Note: you will be superseding the movements A and B. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict HSPU, Strict HSPU, Kipping HSPU, Strict Press.
For the bent-over rows, keep the movements strict as possible. Build to weight and keep that weight for all 5 sets.
3 Rounds For Time:
60m Walking Lunge
30 Hand Release Push-Ups
15 Chest-to-Bar Pull-Ups
Double-Unders: you should be able to complete this station in 2 minutes or less, scale repetitions as needed.
Walking Lunges: these are unloaded walking lunges for distance.
Hand-Release Push-Ups: you should be able to complete this station in 2 minutes or less, scale repetitions as needed.
Chest-to-Bar Pull-Ups: scale to pull-ups if needed. This station should not be broken up in more than 5 sets. Scale as needed.