Warm Up
2 mins handstand
10 narrow squats
10 wide squats
10 dragon squats
20 drop lunges
5 bridge up
10 Ring Dips
20 side swings
10 narrow squats
10 wide squats
10 dragon squats
20 drop lunges
5 bridge up
10 Ring Dips
20 side swings
WOD
Front squat
Build to a heavy set of 3
then 3 sets of 3 at 90%
Front squat
Build to a heavy set of 3
then 3 sets of 3 at 90%
In between each set
5 strict chin ups
5 strict chin ups
Deadlift
Build to a heavy set of 3
then 3 sets of 3 at 90%
Build to a heavy set of 3
then 3 sets of 3 at 90%
In between each set
5 handstand push ups
5 handstand push ups
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