Warmup:

3 Rounds:

6 Box step ups

6 Cobra to downward dog

6 Cobra to hip snap

6 Spider-Man Lunge

2 Seated tuck jumps  – see video below, courtesy of Lifted Fitness

2 Wall Walks

S/S/S:

12 Min to establish Max Height on Seated Box Jump

Video courtesy of OTA. For the seated box jumps, we’re generating force from the seated position as well as making it a reactive movement.  To get high, just like in the video, the second the feet make contact on the ground, you need to explode upwards to hit the landing

WOD:

AMRAP 19:

3 Burpee to Kipping Pull Ups

1 Shuttle Sprint*

9 Handstand Push Ups

*1 shuttle sprint = 5 yards out and back, 10 yards out and back, 15 yards out and back

Video courtesy of Hockey Training Exercise Demonstrations.  Quick demo of the 5-10-15 yd shuttle run.

19 Minutes for an AMRAP is a pretty long stretch.  That said, I would look to find a steady pace throughout so you can keep moving.  If you try to sprint any of this, the chances of you having to take longer breaks between movements grows.  Longer rest = lower score.

Scaling Options:

Burpee to Kipping Pull Up -> Burpee to Jumping Pull up

HSPUs -> pike push-ups off box -> pike push-ups off floor

Cool Down:

Scorpion Pose – 1 Min per side

Thread the Needle pose – 1 Min per side