WARM UP

3 Rounds Of

20 SU / Jumping Jacks

8 Plank to Pike

5 X Dwarf Walk Forward back 2  2

5 X 2 Steps forward and back Crab Walk

5 push ups

LIMITED

3 rounds for time of:

5 Low Ring Muscle-ups // 10 glute bridges + 10 push ups or 10 ring rows or 5 strict pull up

Handstand Walk, 10 m // 50”  min HS HOLD // 15 DB push presses

Run, 200 m or 60 double unders or 30 Jumping Jacks

Rest 5 mins 

2 rounds for time of:

5 Low Ring Muscle-ups // 10 glute bridges + 10 push ups or 10 ring rows or 5 strict pull up

Handstand Walk, 10 m // 1 min HS HOLD // 15 DB push presses

Run, 200 m or 60 double unders or 30 Jumping Jacks

NO EQUIPMENT

7 rounds for time of:

30 Jumping Jacks

Handstand Walk, 10 m / HS HOLD 30” / 10 pike push ups