A) Gymnastic warm-up

EMOM x 5 sets

Station 1 –

• Level III: 30-50ft handstand walk
• Level II: 2 HS box walks (1 each direction)
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: 3-6 muscle-ups
• Level I&II: 6 kips on high rings + 3 banded MU turnovers

Station 3 –  

• All levels: 45 sec double unders or DU practice

 

B) Every 7 minutes x 4 sets at 95-100% pace:

– 20/15 cal row

– 1 floor length suicide sprint

– 1 length sled pull (tough sprint)