WOD:
Find your max each movement in any order:
Handstand walk
Double-unders
Kipping pullups
Kipping handstand pushups
5oom Row
SCALES:
Gold
Find your max of each movement in any order:
Shoulder touches
Double-unders
Kipping pullups
Kipping handstand pushups (one ABMAT)
5oom Row
Silver
Find your max of each movement in any order:
Handstand hold
Double-unders (or single, single, double)
Kipping pullups (band assisted)
Decline pushups (on bench or GHD)
5oom Row
Bronze
Find your max of each movement in any order:
Overhead barbell hold @ 95/55
Single-unders
Kipping pullups (band assisted)
Decline pushups (on bench or GHD)
5oom Row
WARMUP:
10 min AMRAP:
Row 250m at a warmup pace
Do 5 reps of each movement
SKILL WORK OR SQUAT CYCLE