Warm Up:
On a 8 Minute Clock:
30 Seconds of each running / shoulder movement
Mountain Climbers / Scap Push-ups
High Knees / Scap Pull-ups
Side Shuffle / Shoulder Taps in Plank
Inchworm / Bear Crawl
Skill Work:
8 Minutes of Handstand Walk Progression
12 Minutes of Pre-Workout Shoulder Presses
WOD:
5 Rounds For Time:
50-ft. Handstand Walk
150-ft. DB Front Rack Carry @50/35
200m Backward Run
Time: 15 Minutes
Loading: 2/5
Skill: 5/5
Volume: 4/5
Intermediate:
5 Rounds For Time:
:30 Handstand Walk Attempts
150-ft. DB Front Rack Carry @50/35
200m Backward Run
Beginner:
5 Rounds For Time:
50-ft. Bear Crawl
150-ft. DB Front Rack Carry @20/10
100m Backward Run
Limited Equipment:
5 Rounds For Time:
1 Minute Handstand Hold
50 High Knees in Place (Hold DBs in Front Rack)
500m Standing Bike (800m Echo or Assault Bike)
Movement scaling options:
Handstand Walk: 1:00-1:30 Attempts, 1:00 Handstand Hold, 3 Pike Walk Box Rotations, 30 Shoulder Taps in Pike, 100-ft. DB Overhead Carry
DB Front Rack Carry: Loading
Backward Run: 100m Backward Run + 100m Forward Run