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