Warm Up
2 Rounds
- 1 Length Bear Crawl
- 1 Length Walking Lunge w/ twist
- Hang x 45-60 seconds
Strength/Skill
4 Rounds NOT for time
- A1: Deadhang Pull Ups x 4-6 reps
- A2: Nose to Wall Handstand Hold x 60 seconds
- A3: Ring Fallouts x 6-8 reps @ 3111
- A4: Double Unders x 60 seconds
MetCon
Prowler Relay Party
OR
Row 500m – Rest EXACTLY 90 seconds – Row 500m (Max Effort)
