A) Warm up:
500 m row
3 rounds not for time:
10 Dowel pass through
10 reverse grip dowel pass throughs
20 second wall facing handstand hold
5 scap pull ups
10 beat swings
B) Every minute on the minute for 10 minutes, alternate between:
Even minutes: False grip pull ups x 3
Odd minutes: Strict toes to bar x 5
C) Conditioning
3 RFT:
15 thrusters (95/65/45)
12 burpees
D) 3 x 10 small ring swings – feet together, shoulders relaxed, hit the hollow and extended position
