Warmup
Row, Run, Ski or Ride 2 min
3x6-10 HSPU
3x10 Russian Swings
3x6-10 C2B Pullups
Strength
3x Max Glute Ham Raises
Immediately after each set do:
Max LSit in a minute
Rest to recovery
WOD
10 min AMRAP
12 Wall Balls (30/20)
12 Pullups
*Use heavier wall ball than you are used to.
REC
10 min of Handstand Walk Practice or accumulate 3 min handstand hold on the wall