(Long Metcon)

Warm-up: 15 Min
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Skill: 10
Handstand Push-up Progressions

Note: Cover the first 3 options for scaling the HSPU (Pike style push-up, knees or toes on the box) as well as DB strict press for athletes who do not wish to be upsidedown.

Workout: 30 Min
20 KB Swings (32/24)
20 Box Jumps (24/20)
20 Wall-balls (20/14 @ 10')
20 Push-ups
20 Jumping Lunges
20 Burpees
20 Pistols
20 Handstand Push-ups
20 Muscle-ups

Round 1: 3 Min AFAP (As Far As Possible)
Round 2: 6 Min AFAP
Round 3: 12 Min AFAP

2 Minutes rest between rounds
Score all three rounds separately


Scaling: Light Load, Low Box, Box push-ups, Lunges, reverse lunge for Pistols, Scaled variation of HSPU, 1 Ring row + 1 Ring dip = 1 Muscle-up.