Warm Up: 10 Minutes

Strength/Skill: 20 Minutes    5 RNFT  (every 3 – 4 minutes)

50’ Walking OH Dumbbell Lunges            (single 50# Dumbbell)

10 x  Dips      (Ring or Box or parallelette bars)

Metcon:    12 Minute AMRAP:                   

3 Hand Stand Push Ups  (Scale as necessary)

6 Chest 2 Bar Pull Ups

9 Sumo Deadlift High Pull   (53#)