Strength

EMOM for 10 Minutes

Odd Sustainable set of Strict Pull-Ups
Even Handstand Hold

Start with a number you think you can maintain and try to hold that number for 5 rounds.  Be sure to give yourself some recovery time before you kick up into the handstand and come down  early enough to get on the pull-up bar. Plan on working for ten minutes and don’t go to failure in the first round!

WOD

3 Rounds for time

400M Run
21 Burpee Bar Hops
12 Deadlift 225/155lbs

Off Ramp WOD

3 Rounds for time

400M Run
21 Burpee Over the Bar
12 Deadlift