Warm-up:
Row 1000m
3 Sets @ Easy Pace:
5 Back Squats, 30X1 Tempo
4-6 Strict Pullups
4-6 Strict Ring Dips
6 Muscle-Up transitions on Low Rings
Strength:
Back Squat 5×4 with 90% of 4RM
WOD:
3 Rounds For Time:
15 Wall Ball, 20#/14# to 10′
12 Handstand Pushups
9 Snatches, 115#/75#
6 Muscle-Ups