WOD

AFAP (As Fast As Possible)
5 rounds for time of
20 Front Rack Lunge Steps 42,5/30kg
15 Push Jerks 42,5/30kg
10 Strict Pull Ups

 

StrengthWOD
Handstand Hold – 30 seconds
Handstand Push Ups – Max reps
Hold Top of Ring Dip – 20 seconds
Ring Dips – Max Reps
Hold Top of Pull Up – 10 seconds
Pull Ups – Max reps

*Perform isometric hold, shake out your hands and perform max reps of given exercise.
*This is not for time.