Main – WOD
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#
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