Warm-Up(0:00 – 15:00)
Mobility: Hanging Shoulder Opener 1:00/side
At a conversational pace:
800 meter run (1k Row if it’s too cold to run)
3:00 Max distance handstand walk*
*If you’re still working on those handstand walks, spend 3 minutes max effort handstand hold, box pike pushup hold, wall climbs, etc. something to get inverted on your hands.
Strength/Skill(15:00 – 30:00)
Strict Press: 5×5 increasing weight across all five sets.
WOD(35:00 – 51:00):
1:00 Bike/Row for Max Cals (if you bike, row next and vice versa)
1:00 Wall Balls
1:00 Row/Bike for Max Cals
*Your score is the total cals + wall ball reps for all four rounds.