WARM UP

On a 5:00 clock:
5 kip swings
5 push-ups
10 jumping jacks

On a 5:00 clock:
10 kipping knee raises or lying toes-to-bars
5 down unders
10 Lunges

SKILLS & SPECIFIC WARM UP
Handstand Push Up – Toes to Bar

PRE-Workout:
EMOM 10
40 mt single-arm DB overhead carry #22.5/15
Change Arm every Round

CONDITIONING

“THE WALL“*

5 Rounds For Time
5 Wall Walk
10 Burpees Box Get Over 120/100
20 GHD Sit-ups

*compare to 11.08.23