Run 800m, then
3 Rounds
20 second single arm dead hang left
20 second single arm dead hang right
5 Pause goblet squat
10 Alternating Samson lunge (reverse)
15 Banded pull aparts (orange or red, overhead)
12:00 – 15:00
Handstand hold / Freestanding hold / handstand walk
EMOM 12:00
30 seconds effort (wall hold, free stand hold/attempt, walk/attepmt)
60 seconds Rest
5 Rounds
10 Front squats (155/105)*
15 Pull ups
Rx+
5 Rounds
10 Front squats (185/125)*
15 Chest to bar pull ups
*Front squats are taken from the floor