Roy Boy


Hand Stand Walk Practice 10min

Warm up:

1 x 2 Wall Walk

Pick one of the 3 areas to work on for the 10min

Area 1)Partner drills

1- Wheel Barrow Walk

1 x 2 - 10ft

2- Partner spot Free Hand stand kick up and hold

1 x 2

Area 2)

Kick up or Wall walk and 10sec hold against the wall

4 x 1

Lateral Wall walk against the wall

2 x 6ft in both directions

Area 3)

Pike Hand stand walk Around the plyo box 1 x 3  laps in both directions

Hand stand walk

5 attempts at max distance - rest as needed between attempts



Air Squat  


Push up


Tier 1


SDHP w/KB 55/35

Rest 1min

Row - cal

Rest 1min

Single arm DB Push press * 35/25

Rest 1min

Box jump 20/14

Rest 1min

Wall ball 20/14

-scoring in total reps for each exercise(not true Tabata scoring)

*Alternate arms each interval. Score is total reps adding left arm and right arm reps together.



Prior to 8:00, complete:

3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 65 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 95 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 135 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 155 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 175 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch, 185 lb.

*If all reps are completed, time cap extends by 4 minutes.


A Group

Run 800m

15 Burpee

Row 1000m

15 Burpee

Bike 1.5mile

15 Burpee

200 DU

- Complete this in any order. Must complete the entire exercise before moving onto the next. After completing an exercise you must also complete 15 Burpee's before moving on to the next exercise. Burpees are only done in between exercises not a the end.

Goal Sub 22min

27min time cap