Main – WOD

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Warm-up

(No Measure)

400M Run

10 PCV pullover

10 over head squats

10 Push Ups

3 x :20 handstand hold

3 x 5 negative pull-ups 31A1 (90 sec rest between) USE THE ASSIST

Skills

Squat

Metcon

EMOM for 12 Minutes

Even 5 Back squats @ 65 – 70% 1RM

Odd 5 HSPU (work on strict if you can)

Back Squat (Even Minutes 5 reps @ 65 – 75% 1RM)

Handstand Push-ups (Odd minutes 5 HSPU)

Challenge

Metcon (Time)

25 burpee over box jump 24/20#