Strength
3 rounds
Wall facing lateral handstand walk steps x 5-10/side.
*diagonal stretch x 10 +:10 hold/side between sets
Then, 2 rounds
Pull up x 4-6
Dip x 8-10
Ring row x 8-10
Pushup x 8-10
Notes
If you are not ready for the wall facing lateral steps then you may do shoulder taps either in a wall facing position or piked on a box.
Be sure to actively take control of your bodyweight with your support arm before moving the other arm on both of these movements.
The diagonal stretch may feel like more of a balance challenge than a stretch at first. Stick with it and try to reach further down on the rear leg as your mobility increases. You can also try to decrease the bend in the back knee as your mobility improves on this movement.
Use a band for the pull ups if necessary. If you this still does not get you to 4-6 reps then consider a harder angle of the ring row for the set of 4-6 and an easier angle for the set of 8-10. Both sets should be challenging though.
You may do you dips from the rings, a matador, between boxes, or from a bench/box. The bench/box method is the easiest and the rings if the most challenging. You can also use a band from the rings/matador to assist this movement. Also use your foot to spot as much as necessary on any of these variations.
Elevate your hands as necessary for a full range of motion on the push ups.
Aim for the top of the rep range on each movement. If you are able to achieve this on both sets this week you may start to make the movements slightly harder next week. Keep in mind that with no rest between movements any small change in difficulty will compound quickly.
Conditioning
10 rounds for time
4 chest to bar pull ups
8 KB swings
12 goblet hold reverse lunges
15 min time cap
Notes
The metcon today is 10 rounds of chest to bar pull ups, kettlebell swings, and goblet hold reverse lunges. Your score is the time it takes to complete the 10 rounds, or the work completed at the 15 minute time cap.
The chest to bar pull ups should be completed in 1-2 sets. You may substitute chin over bar pull ups, banded variations, jumping pull ups, or challenging ring rows. The goal is to choose a more difficult pull up variation that normal.
Your kettlebell weight should be moderately heavy. The goal is to complete the swings unbroken in addition to the lunges.