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:
7 Strict dips
C) Every minute on the minute for 5 minutes:
4 Strict toes to bar
D) 12 minute AMRAP
150 Wall balls 20/14 lbs
90 Double Unders
30 Muscle ups
