Warm-up:
2:00 of run, row, bike, or ski
1-2 Rounds:  
1) 50′ Bear crawl  
2) 50′ Reverse bear crawl  
3) 25′ Toe drag  
4) :30 Kick up practice  
5) – Rest  
6) :30 Kick up practice  
7) :30 Handstand walk attempts 

Slow Skill AMRAP 5  
Max distance handstand walk, wall walk, handstand hold, or DB overhead carries with 20% bodyweight each hand. 

Rx’D:
5 Rounds:
:45 On / :15 Off
Row, Bike, or Ski
Ring Dip
Row, Bike, or Ski
Toes-to-Bar

Level 2:
5 Rounds:
:45 On / :15 Off
Row, Bike, or Ski
Banded Ring Dip
Row, Bike, or Ski
Toes-to-Bar

Level 1:
5 Rounds:
:45 On / :15 Off
Row, Bike, or Ski
Box Dip
Row, Bike, or Ski
Kipping Knee Raise

Accessory:
5 Sets:
10 Strict Upright DB Row
20 Banded Tricep Press Down

Stretching:
3 Sets:
20 Leg Swings / Leg
20 Reverse Lunges
20 Skips For Distance
20 Scorpion Stretch

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