Warm Up

Run 400m
10 Strict Press, empty bar
30 Jumping Lunges
10 Push Press, Empty bar
10 Scap Pull Ups
10 Push Jerks, empty bar
10 Kipping Knee Raises

:20 Review
Toes to bar

:30 Hollow hold with feet tucked in and arms reaching forward toward feet
:30 Hollow hold bringing knees toward chest arms still extended
:30 Hollow hold with legs extended straight up
:30 Hollow hold while slowly transitioning to legs and arms extended fully

:30 Arch hold with arms straight by ears, glutes tight and feet together

Then

2 Beat Swings  

Beat swing + Feet to target with partner

(Increasing height each rep)

:30 WOD

Conditioning Retest

AMRAP 20 Minutes

4 Shoulder to Overhead 155/105lbs

6 Toes to Bar

6 Shuttle Runs*

*1 Shuttle Run= 25′ out and 25′ back

Target Score 10+ Rounds

Scaling:

– Shoulder to Overhead: Scale to weight that always allow for 4 unbroken STOH

reps.

– Toes to Bar: Should allow for 1 set for most of the workout, but never more than

2 sets at any point.

– Shuttle Run: Only scale in the case of injury. A 12/9 Calorie C2 Machine or 10/7

calorie air bike is a comparable scale.

:55 Cool Down

Double Flat Needle Twisted Cross