Skill/Strength:
EMOM 4
1: 8-15 GHD Situps
2: 5 Split Jerk at 60%
Metcon:
5 rounds
30 Wall Balls 20/14lbs
20 Chest to bar Pullups
10 Strict Deficit Handstand Pushups 2/1in
-Rest 1 min between rounds
-29 min cap
Mandatory Mobility:
3 min hamstring smash per side
3 min glute smash per side
Optional Additional/Alternative Work:
4 Rounds for Quality
1 min Wall Sit
45 sec Handstand Hold
