Warm-Up
A) 2 Rounds:
10m High Knees
10m Butt Kickers
10m Bear Crawl
200m Jog
B) 2 Rounds:
10 Ring Rows
20 Double-Unders
30m Farmers Carry
Strength
Superset A and B then rest 3 minutes:
A.
Strict Handstand Push-Ups
4 sets x 4 reps
B.
Kipping Unbroken Pull-Ups
8 sets x 8 reps
Strength Tip
You will be supersetting the movements. 4 repetitions of strict handstand push-ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar muscle-ups for unbroken sets.
Workout
Capacity
For Time:
10-8-6-4-2
Ring Dips
Alternate With:
20-16-12-8-4
Dumbbell Snatches. 50#/35#
200m Run After Every Round
Workout Tip
Run: you should complete each 200M run in 1 minutes or less, scale the distance as needed.
Dips: you should work on completing all repetitions in “60 or less each round. unbroken each round.
Dumbbell Snatches: alternate every repetition.