WARM-UP

2 ROUNDS*

10 Forward Arm Circles

10 Sumo Good Mornings

5 Push-Up to Pike

5 Tempo Ring Rows (31×2) → 5 Vertical

Ring Rows

Into…

2 ROUNDS*

10 Reverse Arm Circles

10 KB Sumo Deadlifts

10 Alt. Pike Shoulder Taps

5 Jumping Pull-Up Negatives → 5 Strict

Pull-Ups

*Progress to second movement in round 2.

SKILL (ALL)

ON A 10:00 RUNNING CLOCK…

Practice Handstand Option*

*Options…

Wall HS Hold

Freestanding HS Hold

Pike HS Hold

HS Walk

WORKOUT (PERFORMANCE)

AMRAP × 15 MINUTES

20 DB Sumo Deadlifts (50/35)

15 Handstand Push-Ups

10 Strict Pull-Ups

(Score is Rounds + Reps)

KG DB: (22.5/15)

WORKOUT (FITNESS)

AMRAP x 15 MINUTES

20 DB Sumo Deadlifts (35/20)

15 DB Push Press

10 Ring Rows*

*Option for Banded Strict Pull-Ups.

(Score is Rounds + Reps)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN1 – 5/5 Sciatic Nerve Floss

MIN 2 – 5/5 Groiners w/Twist

MIN 3 – Max Cat/Cows

*Deep lunge position and squeeze the glutes to drive the hips towards the floor.

Rotate upper body towards the forward leg.