1. Take 10 Minutes to find Max Handstand Walk Distance
2. 5 x 5 Heavy Thrusters 3-5 Minute Rest Intervals
3. 3 to 9 Ring Muscle Ups Rest as Needed
Strength
3 to 4 Minute Rest Intervals
Back Squats
10-8-6-4-2
20 Hollow Rocks Between Sets
Grind Pecs with LaCrosse Ball
Front Squats
2-4-6-8-10
10 V Ups Between Sets
Grind Deltoids with LaCrosse Ball
WOD
3 rounds of:
10 Chest to Bar Pull-ups
10 Overhead Squats (135, 95#)
10 Burpees
X. 30 X 3 GHD Sit Ups
Y. Foam Roller for Lower Extremity
Z. 500 Meter Row X 2 (3 Minute Rest LaCrosse Ball Between Scapulae)