8 rounds for time of:

1x [ 1 Wall Walk + 10 Alternating Shoulder Taps + 1 Wall Walk Down ]

30 Double Unders

10 Inverted Ring Rows

Inverted Ring Rows / Sumo Deadlift High Pulls, 95/65 lbs

Stimulus is moderate intensity across all 8 rounds. Athletes should be wary of going too fast due to low rep numbers. Steady pacing and purposeful breathing will keep the athlete moving steadily and constantly throughout. This workout has some new movements for most athletes. We want it to be a challenge but not at the expense of getting stuck on a station. Ensure the proper scales or adjustments are made to keep the stimulus.

10 Toes-to-bars

* Every 1 min for 8 mins.

Week 6, Day 1

8-10 Toes-to-bars


Every min (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)

Alternative Option:
Every minute (8:00)
10 V-Ups
10-Second Hollow Rock Hold