Pre WOD:

A, Press to Handstand Progressions:

Chose one of the following progressions and work Every 2 min for 10 minutes:


A, Strength WOD
Amrap 10 min:
3 Power Clean 70% of 1 RM
6 Front Squats (Same as PC)
9 Ring Dips/Push Ups
12 V-Ups
Rest 30 sec between Rounds
Rest 5 min between A+B
B, For time:
800 m Run
80 Bar Facing Burpees
Cap 13 min

Post WOD:

Strict Weighted Pull Ups: 5-4-3-2-1

Reps Start at around 65% inc BW and build up to todays heavy