(Long WOD)

Movement Prep: 10 Min
Scapula Series

Note: https://youtu.be/phEmsKKD-Ws

Warm-up: 15 Min
Med-Ball Partner Toss

Workout: 35 Min
25 Min AMRAP
50 Wallballs (20/14 @ 10')
50 Double-Unders
40 Box Jumps (24/20)
40 Alternating Dumbell Snatch (55/35)
30 Burpees
30 Pull-Ups
20 Med Ball Kayakers (20/14 Over and Back = 1 Rep)
20 Push-ups
10 Burpee Box Jump-overs (24/20)
10 Box Handstand Push-ups in Pike


Scaling: Light and Low, 2X Singles, Box or Bar Push-ups, Toes or Knees on box for HSPUs or strict DB press for athletes who do not wish to be upsidedown.