For time:

Run, 1000 m

100/80 Row Calories

10 Rope Climbs

Rope Climbs / 40 Strict Pull-ups

Partition any way.

TARGET SCORE
Target time: 12-14 minutes
Time cap: 20 minutes
Large Class Target Time: 16-18 minutes
Large Class Time Cap: 24 minutes

STIMULUS and GOALS
Athletes may split up the work however they think will give them the most success. Whether we take the chipper approach or short rounds, athletes need to be adaptable to make the adjustments to survive and avoid slowing down. Settle into a pace early on that keeps your heart rate at a moderate level, push when needed, and know when to go to plan B, C, or D.

These are fun for athletes to come up with different strategies and see who may find the right formula.

Handstand Hold (Facing Wall) : Max Hold

2 sets:
Wall walk up
10 wall facing handstand shoulder touches
Wall walk down
— Rest 1 min —
30-60 sec wall-facing handstand hold (for as long as you feel confident in the movement)
— Rest 1 min —
2 sets:
Wall walk up
10 wall facing handstand shoulder touches
Wall walk down