Warm Up

AS A CLASS

3 Min Machine (COACHED TIMED)

5 Inch Worms + Push Up (Do this in lines a few as a time)

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

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

Move to the rig!

6-Kip Swings

6 Knee Raises

TTB to target with a partner. Increase the height of target. Try to maintain straight legs with proper hollow and arch positions.

:15 Skill

Rx

For Time

Unbroken Sets Toes to Bar

12-10-8-6-4-2-2-4-6-8-10-12

Intermediate

For Time

Unbroken Sets Toes to Bar

10-8-6-4-2-2-4-6-8-10

Beginner

For Time

Unbroken Kipping Knee Raises

10-8-6-4-2-2-4-6-8-10

:30 WOD

AMRAP 4 Minutes x 3 rounds

30 Double Under

6 Sandbag Clean (Over the shoulder) 100/75

6 HSPU

Rest 2 Minutes between AMRAPS