WOD 1/3

A. 14:00 EMOM
Min 1 – 1 Squat Clean @ 80-90%
Min 2 – 3-4 Strict Handstand Push-ups or Progression

*Sets across on both movements

B. In 18:00 Minutes:
Run 1200 M (Scale 800 m)
(8:00 cap)

Then at the 8:00 Mark

10:00 AMRAP
Strict Pull-ups @ 6/3/3 w/ band
3 strict knees to elbows @ scale kip / knee raises
60′ unweighted walking lunge
8 ‘bootlegger’ burpees 30′ (run each rep)
*1200 M  time and AMRAP reps recorded

Cash Out:
500m row
Rest 2 min
400m row
Rest 2 min
300m row

“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.” – Swami Sivananda