Friday’s WOD:

Warm-up:

12 Minutes @ Easy Pace:
Jog 200m
3 Wall Walks
5 Hanging Leg Raises
5 Medicine Ball Squats
Row 250m
5 Tap Swings on Pullup Bar
5 Pushups
5 Romanian Deadlifts, light

WOD: 

@ 0:00
AMRAP 20:
10 Strict Handstand Pushups
20 Toes-to-Bar
30 Wall Ball, 20#/14# to 10′

5 minute rest, then:

@ 25:00
AMRAP 10:
5 Bar Muscle-Ups
10 Strict Ring Dips
15 Deadlifts, 255#/175#