warm-up

250 meter row @ 30 spm pace, 250 meter row @ 27 spm pace, row 500 meters

skill

handstand push-ups

5 x 6 perfect ones

if you cant do handstand push-up, practice handstands

:30 x 5

WOD

“Josh”

  • 95 pound Overhead squat, 21 reps
  • 42 Pull-ups
  • 95 pound Overhead squat, 15 reps
  • 30 Pull-ups
  • 95 pound Overhead squat, 9 reps
  • 18 Pull-ups