3 rounds of
10 hip extensions
10 box jumps
Partner spotted handstand hold
3 sets of 20-30 seconds
Partner spotted handstand shoulder taps
1 set of 10-20
Partner spotted handstand walk (scale to wheelbarrow walk as needed)
Max effort handstand walk in 3 minutes OR max wall walks
10 rounds for time:
35 double unders
7 handstand push ups
18 minute cap
Move quickly. Do not waste time getting to your rope! You may need to break the handstand push ups, but the double unders need to be smashed out smoothly and quickly. If you break, plan in your head how you are going to simply reset your rope and start again before you even get time to think about resting!
Death by 2 calories assault bike
1st minute: 2 calories
2nd minute: 4 calories
3rd minute: 6 calories
Etc, etc, etc… Until you fail to complete the required calories within the minute.
Rest 5 minutes.
Repeat on the rower.
In a 4-minute window, accumulate as much time as possible of:
*Scaling option: hold top of ring row position