Warm up
1 minute handstand hold
Then
3 rounds10 high swings
30 sec l hang
30 sec squat hold
Strength
Strict press-Build a heavy 2
Conditioning ABAC
A-3 Rounds for time
3 minute cap
5 strict chest 2 bar pull ups
10 back squats
B-EMOM3
1 strict press
20 seconds of floor wipers
C-3x5 bottoms up press
3x10 barbell face pulls
Oly WOD
EMOM5
3 jerks (2 push+1 split)
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
Warm up World’s greatest stretch 30 second goblet squat hold 30 second dead hang 30 second handstand hold 30 second Active hang Three...
Endurance For time, with a partner 1/2 mile run 100 cal bike 1/2 mile run 100 cal ski 1/2 mile run 100 cal row 1/2 mile run 100 burpees...
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