Warm-up
With Class or Extra Strength
Skill WOD
5-4-3-2-1
L Pull-up
Strict Handstand Push-up
-If unable to complete L-sit pull ups, scale to knee tuck pull ups. If unable to do unassisted pull ups, perform 5 banded strict pull ups + 25 sec L-sit, etc.
ADV – Add deficit
WOD (25 min hard cap)
10-9-8-7-6-5-4-3-2-1
Thrusters (115,75)
Toes to Bar
*Every minute on the minute, including the first minute, complete 4 burpees.
Extra Strength
EMOM10
3 Box Squats@75%