Warm up
400M run
1 Rope climb
5m Hand walk or
hold handstand
Bucket work (5
half or full circles each direction)
P-bar dip walk
complex (3 dips forward walk/3 dips reverse)
3 Pull over to
support
Work front lever
(5 reps)
Skill
Movement standards
and tips
WOD
15 minute AMRAP
2 bar muscle ups/
or 4 CTB pull ups
4 dips to true
support/ or 4 p-bar dips
8 box jumps w/24
m/30
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