Thursday

Strength Development:

Handstand walking

5 sets @ every 2 minutes

Tight core tall through the shoulders

·   5 meter handstand walk

Or

·    3 wall-walks with shoulder taps

WOD

22 minute CAP

5 Rounds of:

·    20 Pull-ups

·    10 kettlebell cleans (alternating arms)

·    20 double-unders

Then:

5 Rounds of:

·    3 Bar Muscle-ups OR 10 Chest-to-bar pull-ups

·    10 kettlebell Overhead Lunge steps

·    20 double-unders

Please note:

Pick a rep scheme for the pull-ups and chest-to-bars so that you finish these in

45 seconds