Warmup
Row 500m
3 Rounds
5-10 Ring Dips
20 Walking Lunges
3 Wall Walks
Strength
5x1 Weighted Pullup
*Hold chin above bar for 10 sec
Alternate with:
Max Effort Handstand Walk
Partner WOD
Row 1500m
*Switch every 150
50 Ring Dips
50 T2B
50 HSPU
50 Wall Balls
Row 1500m
*Switch every 150
REC
3x8-10 Glute Ham Raise
*Use GHD or Partner holding your feet