Monday’s WOD

Warm-up:

EMOM 9, alternating:
a) 8 Goblet Squats, slow eccentric + pause @ bottom
b) 3 Wall Walks
c) 8 Ring Rows, pause @ top + slow eccentric

Strength: 

Back Squat 8RM

WOD:

For Time:
21-15-9 Strict Handstand Pushup
Alternate With
7-5-3 Rope Climb, 15′ Ascent

TIMECAP: 14:00

Extra Work:

4 Sets:
10 Biceps Curls, slow eccentric, light weight
50 Band Triceps Pushdowns, light band