Warm up
2 rounds
10 upper extremity nerve floss
20 sec handstand hold
10 banded face pulls
20 bent knee hollow body hold
5 single leg dumbell RDLs
20 sec bottom of a dip hold
Then set up for Wod
-WOD-
In a 40 minute time cap
With a partner get as far as you can
120 wall balls
80 T2B
60 Handstand push-ups
40 deadlifts 225/155
20 ring muscle ups (40 C2B pull-ups)
Right into
3 rounds
20 Front Squats 185/125
30 Lateral burpees
Right into
100 Shoulder to overhead 135/95
