WOD:

1) 30 minute AMRAP:

5 Dumbbell Squat Clean and Jerks 70/50

400m Run

5 Dumbbell Squat Clean and Jerks 70/50

20 Pull-ups

Extra Work:

2) Handstand Push-ups: 3 x Max Reps

Rest 2 minutes between sets.

3) Reverse Hyper: 3 x 30

Rest 90 seconds.

4) L-Sit: Accumulate 3 minutes

Record total time to complete and number of attempts. Use paralettes.

For results post Rounds and Reps completed in Met-con along with any scaling used. If you did Extra Work post reps, weights, etc.

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