2 Rounds:

20 Calorie Row

:30 Handstand Hold

scale-pike pos on soft box/ plank shoulder taps(25)

15 Kip Swings(bar hollow rock)


3 Rounds, Each for Time:

40/32 Calorie Row

30 Toes to Bar 

20 Strict Handstand Push Ups

10 Muscle Cleans (155/105#)


Rest 3 Minutes between rounds


*You can alternate rounds with a partner OR Rest 3-4 minutes after each round.  Muscle Cleans should be singles.

Scaling Options:

Toes to Bar 🡪 V-Ups

Strict HSPU 🡪 Kipping HSPU 🡪 Push Ups



Skill Work