Warm up



2 rounds


10 upper extremity nerve floss

20 sec handstand hold

10 banded face pulls

20 bent knee hollow body hold

5 single leg dumbell RDLs

20 sec bottom of a dip hold


Then set up for Wod


-WOD-


In a 40 minute time cap


With a partner get as far as you can



120 wall balls

80 T2B

60 Handstand push-ups

40 deadlifts 225/155

20 ring muscle ups (40 C2B pull-ups)


Right into


3 rounds


20 Front Squats 185/125

30 Lateral burpees


Right into


100 Shoulder to overhead 135/95