A) Warm up:500 m row3 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:
7 Strict dips
C) Every minute on the minute for 5 minutes:
4 Strict toes to bar
D) 5 rounds for time:
10 Handstand Push ups
4 Front Squats 185 lbs/115 lbs
*bar must be taken from the ground.
