Warmup:

1:00 Ski Erg

10 Huggers

10 Over & Backs

10 Box Step Ups

1:00 Row

10 Thread the Needle

10 Kneeling Lat Stretch

10 Ring Rows

 200M jog

High Knees 30’

Butt Kickers 30’

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows , Kipping Pull Ups or ring rows

WOD:

With a running Clock:

0:00-7:00, complete…

 -1000/850M Ski Erg, then

 -Max reps in remaining time: Handstand Push-ups

7:00-12:00 -Rest-

12:00-19:00, complete…

 -1200/1000M Row

 -Max reps in remaining time: Pull Ups

19:00-24:00 -Rest-

24:00-31:00, complete…

 -800M Run

 -Max reps in remaining time: Box Jumps (24″/20″)

Score = total HSPU/Pull Up/Box Jump reps

Pic courtesy of Performance Lab.

Not gonna lie, this pic very well may be the way you look at the end of this one.  A trifecta of cardio buy-ins followed by max reps on three separate movements.  Aim to get at least 2 minutes of time each section to work on the max rep movements.

Scaling Options:

HSPUs -> Pike Push Ups off box or floor -> high kneel DB press (7/10 RPE)

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

 Box height -> 20/16 -> as needed

Running -> 60/45 Cal Echo Bike

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on Box – 1 min per side