Strength
Part 1: 3 sets Wall Facing Handstand Scissor Kicks x 6-10/side
*2-3 Light Kick Ups to Wall in between sets
Part 2: 2-3 sets
3-5 False Grip Pull Ups or Ring Rows at 21×1 tempo
5-7 Ring Dips at 21×2 tempo
Notes
There are 3 levels to the Wall Facing Scissor Kicks. The easiest variation has at least one foot on the wall at all times. Bring both feet to the wall before switching legs . The second variation has the feet off the wall at the same time for a brief moment as you switch legs. The hardest variation requires you to pause with both feet off of the wall stacked over your center of gravity while switching legs.
If you feel yourself losing balance and getting ready to fall forward, be sure to rotate to the side so you can have safe dismount. Do not let yourself fall forward onto your back at any point
If you are unable to perform a full wall facing handstand then you may scale this to a [handstand from a pike position on a box with one leg stacked over your hands. DO this for a :10-:20 per side for 1 or 2 rounds each set.
For the kick ups into the back-to-wall handstand, try to have either no contact with the wall or just a light touch of your foot against the wall. Wait until your lead leg is either vertically balanced or has lightly touched the wall before bringing your plant leg up to meet it.
Be sure to bring your arms to full extension without losing the false grip at the bottom of your [pull ups/ring rows.
You may keep one foot on the ground or a box for the [ring dips if necessary. Spot yourself as much as is necessary to achieve a control through the full range of motion.
Conditioning
4 rounds for time
200 m run
5 wall walks
15 toe to bar
16 minute cap
Notes
Today’s metcon is four rounds for time of running, wall walks, and toes to bar. Your score is the time it takes to complete the four rounds or work completed at the 16 minute time cap.
Your runs should take no longer than about 1:15. You can run 150 m instead if this pace sounds overly aggressive.
Wall walks should take no longer than about 1:00. You may decrease the number of wall walks or modify the range of motion.
Toe to bar should be completed in no more than 3-4 sets. You may substitute leg raises, knee raises, or V-ups/sit ups if you are unable to hang from the pull up bar.