Warm up
500 row
accumulate 1 min handstand hold
500m row
accumulate 1 min forearm handstand hold
10 mins of mobility
WOD #1
With a partner, alternating rounds
12 min AMRAP
50ft HS Walk
2 legless rope climbs
15 GHD Sit Ups
Scaled – 25ft HS Walk, 1 legless climb, 15 GHDs
rest 10 minutes
WOD #2
With a parther, alternating rounds
5 Rounds each of
9 Deadlifts (185/125)
7 Hang Power Cleans
5 Shoulder to Overhead
Row 250m