Warm-up
Handstand walking obstacles- work on going uphill, up steps over objects or just plain walking on your hands.
Strength
Every minute on the minute for 16 minutes
odd- 2 Touch and Go Power cleans
2 Front Rack Lunges
**weight should be based off lunge
Even- 3 Strict Handstand Push-ups
-Add deficit if possible
WOD 1
12-9-6-3
Thrusters (185/125)
Bar Muscle Ups
Regional 165 115
Open 155,105
WOD 2
Using a heavy Sandbag
400m Sprint
300m Sprint
200m Sprint
100m Sprint
Rest 1:1 or work in with partner