W.O.D.

10m Handstand Practice – hold, walk, elevated, kick-ups, shoulder taps, wall walks, handstand push-up negatives, HSPUs, etc Then, For time: 40 Box Jump Over 20

BSQ 4×3 (2sec lower/2sec pause/2sec raise) Then, AMRAP 6 1 DL + 2 PCL + 3 FSQ + 4 Front Rack Lunges 5 Burpees over

Strict Pull-ups (Weighted if able/banded if necessary) 10, 8, 6, 4, 2 Then, AMRAP 8 T2B – 3, 6, 9, 12… 30 Double Unders after

EMOTM 8 1 HCL Then, With a 15m Cap: 50 Bar-facing Burpees 50 Wall Balls 800m Run Max HCL in remaining time (get mod heavy)

For total time, with a partner or solo (mod as needed for solo): 3rds 150 Double Unders 6 Rope Climbs (sub 18 Ring Rows or

BSQ 6×3 (2sec lower/2sec up) Then, 100 Double KB or DB Lunge Steps *Every time you set down the weights, perform 5 FSQs with them,

Strict Pull-ups Weighted if able/band if needed 1×8, 2×6, 2×4 Then, “Helen” 3rds for time: Run 400m 21 AKB Swings 12 Pull-ups “The best and

Push Press – 5, 4, 3, 2, 1 Then, For time: 25 Box Jumps 20 Calories 20 S2O 25 Box Jumps 20 Calories 30 S2O

BSQ 3×5 Then, For time: 50 DB Step-ups 25 BJ 50 DB DL “The aim of life is to live, and to live means to

Strict Pull-ups Pick one (weighted if able/banded if needed): 1. 10, 8, 6, 4, 2 2. 5, 4, 3, 2, 1 3. 3×6 Then, EMOTM