Warm Up

General Warm-up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

-Into-

15 Band Overhead Press
15 Scap Pull-Ups
16 Alternating Lunges
5 Wall Walks
5 Pull-Ups
5 Pistol Squats

WOD

For Time

COMPETITIVE

5-3-1
Muscle-Ups
15-9-6
Handstand Push-Ups
20-14-8
Alternating Pistol Squats

PERFORMANCE

5-3-1
Pull-Ups
15-9-6
Handstand Push-Ups to a Mat
20-14-8
Alternating Assisted Pistol Squats

LIFESTYLE

5-3-1
Assisted Pull-Ups or Ring Rows
15-9-6
Pike Push-Ups or Hand Release Push-Ups
20-14-8
Alternating Box Pistol Squats