Skill (not for for time):
– 8-10 Strict (deficit) Handstand Push Ups
– 5-8 Strict Supinated-Grip Chest-to-Bar Pull-Ups w/ Pause
– 30sec L-Sit Hold from Rings
WOD:
30 Min Alt. EMOM:
– 6 Burpees + 6 Chest-to-Bar Pull-ups
– 8 Heavy KB Swing
– 10 Goblet Lunges @ Heavy
Accessory:
1a.) Very Heavy Prowler Push (Low Handle): 5 x 15-20 yards
2a.) Feet Elevated (Bench) Glute Birdge: 2 x 15
2a.) Wtd. Plank: 2 x 45 sec.