Warm-up:
4 Sets For Quality:
50′ Forward Crawl
15 Hollow Rocks + 0:20 Hollow Hold
75-100 Single Unders + 10-15 Double Unders
Strength:
15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Deficit Handstand Pushup
2) Strict Handstand Pushup
3) Handstand Negative to Headstand
4) Box L Headstand Pushup
5) Box L Headstand Pushup Negative
WOD:
For Time:
75 Double Unders
3 Legless Rope Climbs, 15′ Ascent
75 Double Unders
2 Legless Rope Climbs
75 Double Unders
1 Legless Rope Climb
TIMECAP: 12:00
Extra Work:
Split Jerk 3-3-3, 2×3