WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats

SKILLS & SPECIFIC WARM UP
Kipping – Chest To Bar – Handstand Walk

WALL WALK + HANDSTAND WALK
3 Sets:
5 Partial Wall Walks
5 Push Ups + 5 Downdog Toe Touch

2 Round
:20 Chest-to-Bar Pull-ups (or scaling option)
:10 Rest
:20 Handstand Walk (or Wall Walk)
:10 Rest

CONDITIONING

“RED LANTERN”
For Time:
21-15 – 9 – 6 – 3
Chest-to-Bar Pull-ups

• Complete 7.5m handstand
  walk after each set of pull-ups or 3 Wall Walk