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Warm Up

2 Steady Rounds: 16 Medball Lunge Steps/Medball Squat Cleans*, 8-12 Strict Pull Ups, :45 Ring Support Hold

*On round 1 lunge and on round 2 perform squat cleans. Use the same ball you plan to use for the workout. The strict pull ups should be done in no more than 2 sets, so if that’s not doable, should grab a band and continue to improve your strict pulling strength. The ring support hold should be two attempts at most.

Mobility Recommendation: Dragon Pose, 1:00/side if needed


Spend 10 – 15 minutes practicing handstand walking

Start by spending 10 – 15 minutes of skill work getting upside down. Progressions and Scaling Options include: Handstand Holds, HS Holds w/ Weight Shift, Shoulder Taps, or Partner Assisted Walking. Advanced Options include: Max 25’ Lengths in :XX, Zig-Zag Obstacle Course, or Pirouettes.


5 RFT: 400m Run with a Medicine Ball (20/14), 30 Lunge Steps Hugging
Medball, 20 Push Ups

This will be a very long and mentally challenging workout. The medicine ball will add a very uncomfortable element to that run, scaling the distance may be necessary for some. Time domain for this piece is 18-22 minutes. Time cap is 25 minutes. Do not be afraid to scale the running distance to ensure you are able to complete it in a reasonable amount of time (less than 4 minutes per round at MOST).



Team Workout