Warm Up:
2 sets:
5 inchworms
10 push-ups
:20 hollow hold
Skill Work:
EMOM 8:
:10-:20 handstand hold
– Beginner: pike handstand hold (box or floor).
– Intermediate: back or stomach-to-wall handstand hold.
– Advanced: freestanding handstand hold.
WOD:
AMRAP 7:
Max bar muscle-ups
– Perform 6 burpee box jumps (20/24 in) at the start of each minute including the start of the workout.
Intermediate:
Max jumping bar muscle-ups
– Perform 4 burpee box jumps (20 in) at the start of each minute including the start of the workout.
Beginner:
AMRAP 7:
Max jumping pull-ups
– Perform 4 burpee box step-ups (12 in) at the start of each minute including the start of the workout.
Home Workout:
AMRAP 7:
Max double-DB snatches (35/50 lb)
– Perform 6 burpee broad jumps (3 ft) at the start of each minute including the start of the workout.
Movement scaling options:
Bar muscle-up: Jumping bar muscle-up, jumping pull-up, ring rows
Burpee box jumps: Box height, reps, burpee box step-ups, regular burpees
Cool down:
1 set:
1:00 child’s pose
1:00 alternating scorpion stretch