Warm Up
EMOM for 9 mins
Min 1 : 50 du’s (60s practice)
Min 2 : Handstand walk for max distance (or practice holds)
Min 3 : Hang from pull up bar (relaxed, active, palms facing you, palms facing out, single arm etc)
WOD
Every 5 mins for 30 mins
500m row
5 S2OH (155/105)
10 burpees over the bar
* record slowest round
After Party
8 rounds of:
20 on/ 10 off max effort V ups