Warm-up
Run 1 loop
Spend 10 minutes working on handstand holds and handstand walks
Shoulder mobility
Gymnastics
EMOM 10
Odd- 3 Strict Muscle-ups
Games- weighted
Even- 10 Butterfly t2b
WODs
1. For time
800m Run
20 Shoulder to Overhead
8 Minute Cap
Games- 215,145
Regional- 185,125
Open-155,105
Rest 5 Minutes
2. For time
1000m Row
25 Strict handstand push-ups
8 minute Cap
Rest 5 mInutes
6 Minute AMRAP
10 Box Jumps
10 Push-ups