Warm-up:
10 minutes @ easy pace:
30 Single Unders + 10 Double Unders
15-20 second Chest-to-Wall Handstand
50′ Inchworm
10 Box Jumps, moderate height, step down
5 Half Kneeling Press/side
Skill:
8 Minutes Volume Accumulation
3 Decline Push-ups
5 Strict Chest-to-Bar Pullups
10 Goblet Squats
WOD:
With a Running Clock
Minutes 00:00 – 2:00
Run 400m
Minutes 2:00 – 18:00
AMRAP of:
5 Pull-ups
10 Push-ups
15 Air Squats
Minutes 18:00 – 20:00
Run 400m
Score is AMRAP and 400m Finish Time