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 90 seconds for 9 minutes:
5 Strict dips at 3010
C) For time:
10 Strict handstand push-ups
20 Chest to bar pull-ups
30 Wall balls 20 lb/14 lb to a 10′ target
40 Box jumps 24″/20″
50 Snatch 75 lb/55 lb
60 Bar facing burpees
70 kettlebell swings 55 lb/35 lb
80 sit-ups
90 squats
100 double unders
