Strength/Skill:

1.) Pull Up Training:

4 rounds of:

8-10 wide pronated inverted rows

6-8 dumbbell hammer curls

:90 rest

2) Handstand Push Ups + Toes to bar: 2 sets of 5 each

Metcon:

20:00 AMRAP:
400 meter run
15 toes to bar
12 front rack walking lunges (50/30)
9 handstand push ups
:60 rest

Accessory Work:

Overhead Banded Tricep Extensions: 3 x 20, :60 rest