Warm-Up
8:00 minutes, For Quality
10 Down Dog Toe Taps
5/5 Single Arm Ring Rows w/ Pause at Chest
10 Ring V-Outs
30 second Thoracic Extension Against the Wall

Then
Gymnastics Skills
Handstand Walk Drills / Progressions
Rope Climbs

“The Overlook”
10 Rounds for Time
1 Rope Climb 15ft
5m (15ft) Handstand Walk (sub 1 wall walk or handstand hold)
7/5 Strict Pull-Ups (sub banded strict)
15m (25/25ft) Mix Front Rack + Overhead Carry 53/35lb, 24/16kg
Rest 1:00 minute after every 2 Rounds
Time Domain: 19:00-24:00 (Including rest time)
Time Cap: 27 minutes

Primary Objective: Complete each set of 2 rounds in under 4:00 minutes
Secondary Objective: Maintain unbroken reps across all movements
Stimulus: Gymnastics Skill / Stamina

Athlete Strategy and Workout Notes: We are looking at quick rounds throughout this workout with a lot of athletes able to
maintain close to around that 1:15-1:30 rate to finish each. We assume most athletes to
be closer to the 2:00 minute mark, which would mean that each set of 2 rounds should
take in the range of 3:30-4:00 minutes. We will then rest 1:00 minute and try to maintain
the same clip / pace until we finish all 2 rounds here. A note that if we maintain a pace of
4:00 minutes / 2 rounds we will then see the workout finish in 24:00 minutes.