WARM UP:
400m Run
PVC:
10 Pass thru
10 Good Morning
10 FSQ
10 Lunge with PVC OH
10 SLSU
:30 Handstand Hold
:30 Bar Hang
SKILL:
3 Rounds of Skill Practice
16 Alternating Pistols
10 Butterfly Pull-ups
10 Kipping HSPU
WOD:
For Time: (12:00)
21-15-9
FSQ (185/125)
Weight Ab Mat Sit-ups (20/15)