WARMUP
10 min AMRAP
1 min cardio
3 inchworms w/ push-up
5 KB Goblet Squats
5 KB push Press
5 Ring Row
3 Kip Swings
3 pull-ups
Then…
5 ATYT
https://vimeo.com/529522425/7b1eafe7e3
10 Wall slides
ACCESSORY/SKILL
5 Rounds for Quality:
5 Strict HSPU (sub seated Strict DB Press)
5 Push UPS
5 Ring Dips (sub triceps dips)
WOD
3 Rounds for Time:
500m Row
7 Front Squats (from the rack) 225/155
21 CTB Pullups
OPTIONAL POST WOD
Accumulate:
50 Vups
1 min handstand hold
CrossFit Reserve 