Atherton/Cairns WOD

Warmup

2 rounds:
30 sec row
20 band good mornings
20 glute bridges
5 wall squats (toes against wall)
THEN
3 rounds:
20 sec HS hold (scale to plank or KB OH hold)
10 sec rest
20 sec bar hang (change grips each time)
10 sec rest

1. GYMNASTICS

Strict Handstand Push-ups
For Time:
50 Strict Handstand Push-ups

Strict Pull-ups
Max Set

2. CONDITIONING

”Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (35/25)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (42/30)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (50/35)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (62/40)