200 Meter Run or 250 Meter Row - 15 Push Ups
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Skill Work - 7 Min Cap
Accumulate 90 sec Handstand hold
Free Standing for those capable. Those few that are advanced, see if you can accumulate 3 minutes in that 7 minute cap.
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WOD: Part A - 12 Min AMRAP
12 Banded Dips L1, 12 Dips L2, 12 Ring Dips L3
12 Hanging Knee Raise L1, 6 Toe 2 Bar L2, 12 Toe 2 Bar L3
3 Wall Walks L1, 20 Ft Handstand Walk or 10 HSPUs L2, 45 Ft HS Walk L3
Rest 3 mins then Part B
Part B - 12 Min AMRAP*
10, 12, 14, 16,…….
Cal Row / Ski
5,6,7,8,………
Burpee onto 45 plate**
*In this workout, the first round starts with 10 Cal and 5 burpees and increases by 2/1 respectively each round.
**If there's room in the class and you want to make the burpees a little harder, you can do "burpee over rower."