Warm Up: – 800m run
25 jumping squats
Skills: – 4 rounds NFT
Hold at top of pullup – 10 sec
Max rep pullups
Hold top of ring dip – 20 sec
Max rep ring dips
Hold handstand – 30 sec
Max rep HSPU
WOD: – 4 rounds for time:
50 squats
40 back extensions
30 pushups
