Warm-up: 10 Minutes

• 1:00 Row
• 10 Kip Swings
• 1:00 Row
• 10 Push Ups
• 1:00 Row
• 10 Goblet Good mornings (light KB or DB)
• 1:00 Row
• 5 Inch Worms + 2 Push Ups

Strength/Skill: Upper Body

• 3 Muscle-ups Every 1 min for 10 mins.

Metcon: For time

• Handstand Walk, 60 ft
• 10 Toes-to-bars
• 10 Deadlifts, 275/185 lbs
• Handstand Walk, 60 ft
• 12 Toes-to-bars
• 12 Deadlifts, 275/185 lbs
• Handstand Walk, 60 ft
• 14 Toes-to-bars
• 14 Deadlifts, 275/185 lbs
• Handstand Walk, 60 ft
• 16 Toes-to-bars
• 16 Deadlifts, 275/185 lbs