Fitness

Skill
Frog stand/ Headstand/ Headstand Straddle/Pike Press

Metcon
A. 3 Sets of:

A1. :15-:30s Headstand hold or 10 Headstand Straddle/Pike Presses
A2. 10-15 Hinge Rows

Metcon
B. For time:

21 - 15 - 9

KBS 24/16kg
Box Jumps
DUs

Time Cap: 9:00min

Performance

Metcon
A. 3 Sets of:

3 OHS

Metcon
B. Death by:

1 Strict Pull-Up + 1 Strict HSPU

(Then 2+2, 3+3 and so on)