Warm-up

Strength: Every 2min x 8min (4 sets)

Tempo Front Squat @32X1 x 3-4 reps

*Focus is the tempo, not the load. Hold yourself to the actual tempo and don’t bail out because it’s too heavy.

Conditioning:

5 rounds against a 2min Clock for Max Reps with 1min Rest Between Rounds

1- Strict Handstand Push-ups

2- Strict Pull-ups

3- Wall Balls

4- Alternating Dumbbell Snatch

5- Double-unders

@15:00

Complete for Time

Half the # of reps you got in each segment in a chipper of:

Strict Handstand Push-ups

Strict Pull-ups

Wall Balls

Alternating Dumbbell Snatch

Double-unders

Time Cap 22:00