Warm up
10 Rds
10 second l sit
10 second bridge/wheel
10 second handstand hold
Strength
Supinated grip BOR
5X8
Alt db curl to press
5×5 each arm
Chest supported rear delt flyes
5×10
WOD
For time
50 pull ups
50 pushpress
50 American swings
Warm up
10 Rds
10 second l sit
10 second bridge/wheel
10 second handstand hold
Strength
Supinated grip BOR
5X8
Alt db curl to press
5×5 each arm
Chest supported rear delt flyes
5×10
WOD
For time
50 pull ups
50 pushpress
50 American swings
