Every 1 min for 24 mins, alternating between:

6 Overhead Squats, 155/105 lbs

Handstand Walk, 25 ft

10 Strict Pull-ups

Strict Pull-ups / 2 Rope Climbs

Target time each set: 20-30 seconds
Time cap each set: 45 seconds

Stimulus for today’s workout is moderate and consistent effort across each movement. We want athletes to settle into each movement without the potential of burning out. Once the minute hits, get the work done and enjoy the rest until the next minute hits.

Days like today are great for athletes to work on the skill and fluidity of each movement to have at least 30 seconds of rest. Also, you can accommodate a large class size by having teams of 3 while starting at different stations.