4 Sets:

• Handstand Hold x 20 seconds
• Rest 10 Seconds
• Hollow Hold x 20 seconds
• Rest 10 Seconds

Strength:

A) 3 Sets:

• Tempo DB Incline Press x 6 (6 sec down, 0 pause, 1 sec up, 1 sec pause)

B) 1 Set:

• 50 Reps For Time @60% of heaviest weight used in A

C) 3 Sets:

• DB Chainsaw Row x 12

Skill:

• P1 = 100m Run
• P2 = AMRAP Pull Ups
• P3 = AMRAP Wall Ball

*Partners will rotate through movements, runner is the time keeper.

• Mobility

4 Sets:

• Handstand Hold x 20 seconds
• Rest 10 Seconds
• Hollow Hold x 20 seconds
• Rest 10 Seconds

Strength:

A) 3 Sets:

• Tempo DB Incline Press x 6 (6 sec down, 0 pause, 1 sec up, 1 sec pause)

B) 1 Set:

• 50 Reps For Time @60% of heaviest weight used in A

C) 3 Sets:

• DB Chainsaw Row x 12

Skill:

• P1 = 100m Run
• P2 = AMRAP Pull Ups
• P3 = AMRAP Wall Ball

*Partners will rotate through movements, runner is the time keeper.

• Mobility

4 Sets:

• Handstand Hold x 20 seconds
• Rest 10 Seconds
• Hollow Hold x 20 seconds
• Rest 10 Seconds

Strength:

A) 3 Sets:

• Tempo DB Incline Press x 6 (6 sec down, 0 pause, 1 sec up, 1 sec pause)

B) 1 Set:

• 50 Reps For Time @60% of heaviest weight used in A

C) 3 Sets:

• Horizontal Pull Variation x 12

Perform After WOD

D) 3 Sets:

• DB Bent Over Lateral Raise + DB Lateral Raise + DB Front Raise + DB Muscle Clean and Press x 8 ea.

E) Ring Of Fire Ver 2

Skill:

• P1 = 100m Run
• P2 = AMRAP Pull Ups
• P3 = AMRAP Wall Ball

*Partners will rotate through movements, runner is the time keeper.

• Mobility