Recommended Warm Up (15 Minutes)

2 Rounds:

1:30 Row

5 Inchworms + 2 Push Ups

10 Kip Swings

5 Second Decent into the bottom of a handstand push up (7-10 reps)


For Time:

50/40 Calorie Row



Strict Handstand Push Ups

Toes to Bar


50/40 Calorie Row

*This should take 15-22 minutes. Stagger the start by 3-4 minutes, if needed.

Scaling Options:

Strict HSPU or Kipping HSPU or Double Dumbell Strict Press

Toes to Bar or Knees to Chest or V-Ups


Cash Out:

Muscle Ups

3×8 Reps

or Kipping Pull Ups

3×8-20 Reps

Ring Dips

3×8 Reps

*Spend 10 minutes here. 3 good sets of each. Use bands as needed.


Skill Work