Warm-up

2:00 bike, row, ski

3 Sets:

10 PVC pass throughs
10 Ring rows
10 Pineapple pickers
10 Sit-ups

Strength/Skill

Deadlift

12-10-8-6 @20X1

WOD

EMOM 16 minutes for max reps/time:

Min. 1 | Max handstand hold
Min. 2 | DB shoulder press 35/25/side
Min. 3 | Max hang from a pull-up bar
Min. 4 | Strict pull-ups
– Score is total seconds held + total reps completed.
– Perform just one attempt on the holds each minute.

Compare to: 6/14/2024

Hybrid Conditioning (5:30)

For time:

4,000 Meter row

Every 2:00 minutes, complete 5 burpees over the rower.

30 Minute time cap