Two Rounds for Time
Skill. Handstand Holds/Walks
Practice for 15 mins
Strength. 3 Rounds for Quality
Seated Dumb Bell Presses (8-12 Reps)
Hollow Rock Hold (20-30 secs)
Plank Hold (1 min)
WOD. Two Rounds for Time*
Murphy Loop Farmers Carry (50/30)
30 Push Press
Murphy Loop Farmers Carry
30 Hang Squat Clean
L1 (95/65) L2 (115/85)
*30 min time cap
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