A) Warm up:
500 m row
3 rounds not for time:
10 Dowel pass through
10 reverse grip dowel pass throughs
30 second wall facing handstand hold
10 beat swings
B) Every minute on the minute for 10 minutes, alternate between:
Even minutes: False grip pull ups x 3-5
Odd minutes: Strict toes to bar x 5
C) For time:
50 double Unders
50 Toes to bar
50 overhead squats with a 45 lb/25 lb plate held over head
50 burpees
