WU:
Amrap 5-
100m jog
5 cart wheels
10 scap pulls
15 bear crawl steps
4 RFT:
10 Strict Pull-ups
10 Back Squats (135/95) *no racks
30 Sec Handstand hold *if you drop early, rest until you can add up to 30 seconds.
Accessory :
Accumulate 30-60 GHD Sit-ups, depending on how familiar your body is to them.
Accumulate 30-40 Glute Ham Raise ” “.
*partition as needed*