Warmup
2 Rounds for quality
Bear hug sandbag carry 400m
5 Hollow rock
15 Big arm circles forward
5 Push-up
5 Military press – 5-10lbs
Skill Practice
10 min bar muscle up practice
Workout
4 Rounds For Time:
20 L Pull Ups, 40 Handstand Push Ups, 60 Hand Release Push Ups
Cool Down
Accumulate 2 min in the L-sit position
*Scale by performing a knee tuck OR by pushing only one leg out
and then