A.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Handstand Marching x 30 reps
Interval 2 – Handstand Walk x 5-15 meters (use assistance if needed)
Followed by. .
Every 10 seconds, for 2 minutes (12 sets) of:
Wall Climb x 1 rep
*Start prone, push-up, climb until you touch your nose on the wall, climb down and lay down quietly (slow and controlled descent).
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Narrow Grip Push-Ups x 8 reps
Interval 2 – Wide Grip Push-Ups x 8 reps
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 3 reps @ 80-85%
55+: 3 sets
C.
For times:
Double-Unders x 50 reps
Toes-to-Bar x 15 reps
165/113 cleans x 5 reps
Rest 2 minutes; Repeat for 4 sets.