07.12.2017

Warm up:

2 rounds of:
Farmer carry to dumpster and back w/ KB
+ 1 Round Tabata :
Handstand hold (free or wall)
Hollow Hang (bar or rings)
Jumping squats
Scorpion kicks

Mobility:

1. Super front rack or Anterior Compartment smash  2:00/
2. Kettlebell high pull 2x 12 (L+R)

Strength/Skill:

4 Handstand push-up (strict or deficit if possible)
6 strict pull-up (weighted if needed)
Rest 1:00

Conditioning:

For time, 12:00 cap:

10-8-6-4-2-4-6-8-10

Push press (135/95)
Toes to bar
Burpees