WOD:
1 minute max effort handstand pushups (any style)
rest 1 minute
8 min AMRAP:
8 Front squats @ 135/95
10 Box jumps @ 30″
12 Pullups
SCALES:
Gold
1 minute max effort handstand pushups (any style)
rest 1 minute
8 min AMRAP:
8 Front squats @ 120/85
10 Box jumps @ 24″
12 Pullups
Silver
1 minute max effort inverted pushups on GHD or bench
rest 1 minute
8 min AMRAP:
8 Front squats @ 110/75
10 Box jumps @ 20″
12 Pullups (band assisted)
Bronze
1 minute max effort pushups (band assisted)
rest 1 minute
8 min AMRAP:
8 Front squats @ 95/65
10 Box jumps (scale as needed)
12 Pullups (band assisted)
WARMUP:
Dynamic drills
SKILL WORK OR SQUAT CYCLE