Air Runner Conditioning
2 Rounds:
21-18-15-12-9: Calorie Run
Rest :30s between sets, and 3:00between rounds.
Handstand Pushup ConditioningAMRAP 2: Strict HSPU (6″/4″)
Rest 2:00
AMRAP 2: Strict HSPU (floor)
Rest 2:00
AMRAP 1: Kipping HSPU (6″/4″)
Rest 1:00
AMRAP 1: Kipping HSPU (floor)
Midline3 Sets:
:20s GHD Static Hold (belly up)
:20s GHD Static hold (belly down)
Directly into…
3 Sets:
21 GHD Sit-Ups
21 Pausing Hip Extensions (1s at top)

Open Athletes

Strict Handstand Pushups
10 Sets for time:
30% of Max Strict Handstand Pushups
Using last week’s max effort test for percentage work. Each set must be unbroken, and athletes are to rest as needed between.
 
Wod primer: EVERY 2:00 (in class) 
4×2 deadlift @90% or AHAP 
Conditioning“Bad Blood” (in class 25min) 
On the 5:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
12/9 Calorie Assault Bike
9 Deadlifts (275/185)
12/9 Calorie Assault Bike
Recovery Row2,400 Meter Row
Meters 0-200 – 2K Pace + 15 Seconds
Meters 201-400 – 2K Pace + 10 Seconds
Meters 401-600 – 2K Pace + 5 Seconds
Repeat this process for a total of (4) rounds, with no rest between. Focusing on finding paces today, building awareness of speeds.