Warm-up:
EMOM 9, alternating:
a) 8 Goblet Squats, slow eccentric + pause @ bottom
b) 3 Wall Walks
c) 8 Ring Rows, pause @ top + slow eccentric
Strength:
Back Squat 8RM
WOD:
For Time:
21-15-9 Strict Handstand Pushup
Alternate With
7-5-3 Rope Climb, 15′ Ascent
TIMECAP: 14:00
Extra Work:
4 Sets:
10 Biceps Curls, slow eccentric, light weight
50 Band Triceps Pushdowns, light band