• 1. Warm-Up
  • Mobilize OH/Hips/Psoas
  • 7 min AMRAP 
  • 10 Suicides
  • 1 Gym Length Bear Crawl
  • 5 Strict Pull-ups 
  • 5 Push-ups 

  • 2. Strength
  • 3xME Handstand Hold 
  • Rest 1:30 between rounds
  • *If you cannot free handstand hold for more than 20 sec use wall*

  • 3. Met-Con
  • 14 min AMRAP 
  • 1 KB Waiters Walk 70/53 (each arm)
  • 20 Alternating Goblet Lunges 70/53
  • 2-4-6-8-10-12…etc
  • Push-ups 
  • 4. Accessory
  • 30 Light Snatches
  • Mobility