071924

Warm-Up:
5 Walk out
4 Up down dog
2 Rounds of:
5 Push-up
7 Ring row
150m Run
then
1 Wall walk-up w/ :05 hold or 10 Inverted shoulder tap
10 Shoulder circles on wall
7-10 Strict press w/ empty bar
1-2 BMU or 2-4 Pullup/dip

WOD:
A) EMOM x 5
25-50′ Handstand walk
or
2-3 Wall walk-up w/ :05 hold

B) For time:
Buy in: 20 Bar Muscle-up or 40 Pull-up & Ring dip (Scale pull-up to ring row and dip to a hand release push-up)
then
4-5 Rounds for max reps of:
Max Unbroken strict press (70% of 1RM)
400m Run (Scale to 300m)

Mobility (after class):
1:00 Archer
1:00 Low dragon