Warm up: 2 Rounds: 30 sec Plank Hold, 8 Air Squats
1. Every minute on the minute for 16 minutes (8 sets of each):
1st minute: 10 Sec Handstand Hold + Right number of Strict Handstand Push ups
*No Kipping today, use ab mats to raise the floor if needed OR if you do not have HSPU yet you will do 10 Sec Handstand Hold + Right Number of Wall Climbs*
2nd minute: Right Number of Pistols
*No pistols yet? Do the right pistol progression*
2. 2 Rounds for Time:
400 Meter Run w/ Med Ball
80 Ball Slams
160 Single Unders
CrossFit Havoc 