Warm up
5 minute
Full body flow
3 rounds
50’ handstand crawl
50’ farmer each hand
10 deadbugs
10 bird dogs
Strength
Box squat
8×3-5
Btw sets
10 band pulls aparts
Wod
Amrap 11
9 pull ups
18 pistols
Warm up
5 minute
Full body flow
3 rounds
50’ handstand crawl
50’ farmer each hand
10 deadbugs
10 bird dogs
Strength
Box squat
8×3-5
Btw sets
10 band pulls aparts
Wod
Amrap 11
9 pull ups
18 pistols