PERFORMANCE 

Warm-Up.

One set of:
Row x 3 minutes at conversational pace

Followed by…

Two sets of:
Slider Seal Walk x 25 feet forwards, 25 feet backwards
V-Up x 10 reps
Air Squat x 10 reps

Followed by…

Two sets of:
Kip Swing x 10 reps
Pike Handstand Push-up x 10 reps

Then…

A.

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Goblet Squats (32/24 kg)
15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

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Aaron Danielson
Aaron Danielson
November 27, 2022 4:40 pm

did solo so did a full rd through and rest 1:1 for 24 min 5 rds even (had 10 sec left) times 2:35-2:31-2:44-2:50-2:50 unbroken until rd 5 then pullups 4/2 and ttb 5/2/2 goblet squats were gnarly. hspu with green band.

Eddie
Eddie
November 27, 2022 2:23 pm

Worked out solo so modified and scaled to:
AMRAP in 24 mins (no rest):
3 Overhead Press 50# DBs
9 TTB (did some TTB, some knees to elbows)
15 Cal Row
6 Strict Pull-ups w red band to keep moving
12 Goblet Squats 70#

5 rounds even.

Candy Olkey
Candy Olkey
November 26, 2022 12:12 pm

A. 2 Sets (3min work / 1 min rest)
BMU progression
Handstand Walk practice
50 Alt V-Ups

B. Solo AMRAP 24 min – 6 Rounds + 2 reps
3 Pike Handstand Push Ups – all UB
6 Strict Pull Ups – UB, 3/3, 3/2/1, 2/2/1/1, 2/1/1/1/1, singles
9 T2B – all UB
12 Goblet Squats @ 24kg KB – all UB
15 cal Ski Erg – 1:07, 1:07, 1:08, 1:11, 1:12, 1:11

C. Extra Hip mobility and core work

Josh Willins
Josh Willins
November 26, 2022 12:03 pm

RX
A: 7+30 (345 reps)

Matt S
Matt S
November 26, 2022 10:18 am

No partner, just did it solo unmodified. 6 rounds + 23 reps