Strength Gymnastics : 5 rounds 

• odd – 20Ssec Handtand hold
• even – 3-5 Weighted Strict Pullups 

Scale as needed

WOD : 14min AMRAP

• 5 Back squats 80/45
• 10 Push Press 2 DB
• 30 Sit ups 

Basics :

14min AMRAP

• 5 Back Squats FROM RACK
• 10 Light Presses 
• 20 sit ups