AMRAP x 5 MINUTES*

4 Yoga Push-Ups

4 Push-Ups

4 Strict Hanging Knee Raise

4 Kip Swings

Into…

1-2 ROUNDS EACH (TIME PERMITTING)*

5 Ring Rows or Strict Pull-Ups

5 Toes to Bar or Toes to Something

5 Pike Push-Ups

:15 Handstand Hold or Pike Hold

*One partner completes a round while the other partner rows. Once a round is completed, switch.

AMRAP x 30 MINUTES

1000/800m Row

40 Toes to Bar

30 Handstand Push-Ups

800/600m Row

30 Toes to Bar

20 Handstand Push-Ups

600/400m Row

20 Toes to Bar

10 Handstand Push-Ups

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

500/400m Row

20 Toes to Bar

15 Handstand Push-Ups

400/300m Row

15 Toes to Bar

10 Handstand Push-Ups

300/250m Row

10 Toes to Bar

5 Handstand Push-Ups

(Score is Rounds + Reps)

AMRAP x 30 MINUTES

800/600m Row

40 Toes to Something

30 Hand Release Push-Ups

600/400m Row

30 Toes to Something

20 Hand Release Push-Ups

400/200m Row

20 Toes to Something

10 Hand Release Push-Ups

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

400/300m Row

20 Toes to Something

15 Hand Release Push-Ups

300/250m Row

15 Toes to Something

10 Hand Release Push-Ups

200/150m Row

10 Toes to Something

5 Hand Release Push-Ups

(Score is Rounds + Reps)

1:00 Nasal Breathing EZ Row

1:00/1:00 Hamstring Barbell Smash or Foam Roll

1:00 Cat/Cow

(No Measure)