Warm Up:
3 sets:
10 arm circles forward
10 arm circles backward
5 left-arm kettlebell presses
50-ft single-arm overhead kettlebell carry
5 right-arm kettlebell presses
50-ft single-arm overhead kettlebell carry
5 push-ups
1 wall walk
Specific Warm-Up:
1 set:
2 box jumps (20/24 in)
2 handstand push-ups
4 box jumps
4 handstand push-ups
WOD:
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (20/24 in)
Handstand push-ups
Intermediate:
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (20/24 in)
1-2-3-4… etc.
Handstand push-ups
Beginner:
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (12/12 in)
DB shoulder presses
Home Workout:
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Object jump-overs (20/24 in)
Pike push-ups
Movement scaling options:
Box jump: Box height, step-ups
Handstand push-up: Reps, range of motion, pike push-ups, dumbbell shoulder presses
Post-Workout Skill Work:
For completion:
50 KB shoulder presses
– Use the same load for all 50 reps.