Strength:
1 1/4 Front squat 5x3 building

WOD:
:40s work/ :20s rest for 24 minutes
Choose one:
A.
1) RIng muscle ups
2) WIndshield wipers
3) Handstand walk
4) Pistols

or

B.
1) Toe nail spot muscle up progression
2) Floor Sweepers
3) Kick ups to freestanding handstand
4) Banded pistol progression

Scale down from B. only. A. must be performed RX

Comp HW:
Bench press 5x5 building

Weighted Ring dip 5x3 AHAP across

Tabata 8 minutes alt.
1) Power cleans 135/95
2) Handstand push ups

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