Warmup:

6 box step ups

100M run

6 box jumps

10 push ups

100M run

10 kip swings

3 wall walks

Mobilize anything that is sore- 5 min

WOD:

EMOM for 24 Min

Min 1 – Accumulate 30 second Handstand Hold*

Min 2 – 10 Box jump Overs (24/20)

Min 3 – 15 Pull Ups

*If you come down from the HS before you hit 30 seconds, make sure you pop back up into a HS before the minute is over to get the total 30 seconds of HS hold.

Scaling Options:

HS Hold _ Hold top of Pike Push up off a box

BJO – 20/16

Pull Ups – Ring Rows

Cool Down:

Banded Bully Stretch – 2 min per side

Roll out T-spine – 30 passes