Warmup:

8 Box Step overs

10 Huggers

10 Scorpion Stretch

10 Kneeling Lat Stretch

5 Box Jumps

10 Thread the Needle

2 Wall Walks

:30 Handstand Hold

On Rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups

WOD:

AMRAP 24:

3,6,9,12…

Pull Ups

Handstand Push Ups

Box Jump (24″/20″)

Video courtesy of WOD Prep.

Gymnastics work to kick off your week!  With an ascending rep scheme (add three reps every round), find a good pace to keep from the get-go.  If you try to go too fast on the smaller rounds, you’ll find grip and shoulder stability wearing out as the reps get higher.

Scaling Options:

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

HSPUs -> Pike Push Ups off box -> Pike Push Ups off Floor -> Dual DB push press

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose – 1 Min per side