1.Warm up
3 Round
10 HR Push up
150m Row

2.Mobility
Chest & Shoulder Open
Band Face Pull 20 x 3

3.Skill
Handstand / Push up / Walk

4.METCON
AMRAP 9min
9 Handstand Push up (A.2-3 Mat B.Box C.Pike)
18/15 Cal Row

5.Strength
Strict Pull up (A.Band B.Ring)
5 x 7