November 25, 2016

A. Warm Up

30 seconds at each:
Deadhang on pullup bar
Push up or plank if needed
sit ups
squats

Then skill work for handstand: 
1 rounds of tabata – alternate hollow holds and arch holds
EMOM x 5: handstands against the wall, 2 steps to the right, 2 steps to the left while maintaining good position.
EMOM x 5: 1 wall walk + 5 handstand shrugs per wall walk
5 minutes of play: attempt a max handstand walk

B. Metcon (No Measure)

EMOM x 6: 
RX+ 
8 Burpees 
1 Legless Rope Climb

RX 
6 Burpees
1 Rope Climb

Scale
8 Burpees 
6 Jumping Rope Pulls (3/3) 

C. Metcon (Time)

​6 Rounds For Time: 

RX+ 
3 Muscle Ups 
6 Deadlifts @ 75%
9 TTB 

RX
6 Pullups 
6 Pushups 
6 Deadlifts @ 60-70%
6 TTB

Scaled
10 Ring Rows
5 Pushups 
10 Deadlift @ moderate weight
5 Hanging Leg Raises