Warm up: Coach’s Choice
Strength/Skill: Push Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
Strength: Five 2-Minute Rounds
Max Effort Unbroken Kipping Handstand Push Ups
Stimulus/Focus: There is no resting in the bottom of the HSPU. If you fail a rep or come off the wall that is a broken set. If you cannot do kipping handstand push ups find a scale that you can do at least 5-10 reps unbroken when fresh. Rest any remaining time in that two minutes. You will have a score for each round.
WOD: Today’s WOD is a two-part AMRAP. Each part is 6 minutes. You will have 2 minutes to rest in between the two workouts. You will have two separate scores.
6 Minute AMRAP
30 Crossover Single Unders
10 Toes to Bar
Stimulus/Focus: Complete 60 single unders if you cannot do crossovers. Aim for 4 rounds.
6 Minute AMRAP
30 Double Unders
3 Wall Walks
Stimulus/Focus: Complete 60 single unders if you cannot do double unders. Aim for 4 rounds.
Cool Down: Tabata Chin Over the Bar Hangs