Warm Up:
1 set:
:45 inchworm + push-ups
:45 plank shoulder taps
:45 single-DB push presses
– Rest :15 between exercises.
Specific Warm-Up:
1 set:
:10 ring support hold
3 strict ring dips
3 kipping ring dips
– Scale to foot-assisted dips as needed.
1 set:
25-ft handstand walk or 15 pike shoulder taps
5 unbroken ring dips
– Limit the handstand walk to no more than :30 of attempts.
WOD:
6 x 2:00 rounds:
50-ft handstand walk
Max ring dips in the remaining time
– Rest 1:00 between rounds.
– Score is total dips.
Intermediate:
6 x 2:00 rounds:
1:00 handstand walk attempts
Max ring dips in the remaining time
– Rest 1:00 between rounds.
– Score is total dips.
Beginner:
6 x 2:00 rounds:
20 piked or plank shoulder taps
Max burpees in the remaining time
– Rest 1:00 between rounds.
– Score is total burpees.
HOME WOD:
6 x 2:00 rounds:
50-ft handstand walk
Max hand-release push-ups in the remaining time
– Rest 1:00 between rounds.
– Score is total push-ups.
Movement scaling options:
Handstand Walk: Practice, handstand shoulder taps
Ring Dip: Foot-assisted ring dips, elevated push-ups
Partner option:
6 rounds for distance/reps:
1:00 handstand walk
– Rest :30.
1:00 ring dips
– Rest :30.
Post-Workout Skill Work:
5 sets:
15 banded deadlifts
20 banded pull-aparts
– A banded deadlift is where feet are on a band and an athlete holds the other end for deadlifts; no barbell or load aside from the band.