Warm-up:
10 Minutes:
50′ Single Arm Walking Lunge, change arms @ 25′
10 Windshield Wipers (Left + Right = 1 Rep)
20 Superman Extensions w/Pause @ Top
Gymnastics:
5 Rounds For Quality:
L-Hold to 0:05 from failure
8/6 Strict Chin-Ups
32′ Handstand Walk OR 16 Shoulder Taps
WOD:
5 Rounds For Time:
12 Thrusters, 95#/65#
9 Handstand Pushups
TIMECAP: 10:00
Extra Work: Run 90 Minutes @ 60%