Strength/Skill
A1 Kipping Handstand Push-Up
4xMax Effort
or
Box Handstand Push-Up
4×5
or
Banded Down Dog Push-Up
4×8
A2 Wide Grip Pull-Up
4×5 @ Weight
4×5+ @ Strict Bodyweight
4×5 @ 5s Negatives
4×8+ @ Band
WOD
EMOM 16
1 – 16 DB Reverse Lunge (2×50/2×35)
2 – 16 Renegade Row (2×50/2×35)
3 – 12/9 Cal Assault Bike
4 – Rest