Warmup:

Grab light/med KB

3 Rounds:

30’ L-arm farmer walk

30’ R-arm farmer walk

5 KB deadlifts

5 KB push press per side

5 Russian swings

5 Goblet Squats

 

WOD:

For Time:

50/35 Cal Bike Cash-In

then…

4 Rounds:

30 Wall Balls (20/14)

20 Russian KB Swings (70/53)

10 Handstand Push Ups

then…

50/35 Cal Bike Cash-Out

So a nice 4-rounder in between two big cal chunks on the bike.  Want to save some strength in those shoulders going from Russian Swings to Handstand Push Ups?  Check this out (video courtesy of CrossFit HQ)

Scaling Options:

No bike available -> 60/45 Cal Row

MB weight -> 14/10 -> as needed

KB weight -> 53/35 -> as needed

HSPUs -> Pike push up off box -> pike push up off floor -> high kneel DB press

Cool Down:

Banded med ball stretch – 2 Min

Video courtesy of Barbell Shrugged

 

Couch Stretch – 1 Min per side