Warm-up

400 meter jog

then,

3 sets:

10 Banded good mornings
10 Mountain climbers
10 Ring rows

Strength/Skill

Tempo deadlifts

9-7-5-4 @ 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.