-Warm Up-

10 min for quality:

10 shoulder taps in a push up

5 squats with feet on plates

5 squats with heels on plates

5 squats regular

8  high pulls each side

5 inverted rows with 2 sec pause at the top


-Strength-

Back Squat

4x3 @ 80%

then

4 x :30 max hand stand walk 

rest 2 minutes


-WOD-

for time : 15 minute cap

100 C2B pull-ups

EMOTM including 0:00

3 wall balls