Warm-up
Row 500m
30 Shoulder taps
20 Bandy Good mornings
10 Side steps in each direction
10 Bandy Pull aparts
Skill
Spend 10 Miniutes on Handstand walking practice. If you cannot walk on your hands practice holding a handstand and pulling your feet away from the wall
Strength
EMOM16
Odd- Bench Press- 3 Reps
Even- Deadlift- 3 Reps
WOD 1
(12 Minute Cap)
3 Rounds
21 Chest to Bar Pull-ups
15 Front Squats (135,95)
9 Strict Handstand Push-ups
WOD 2
2000m Row @80%