1 round:

• Lower from a handstand to your feet as slowly as possible, 20 reps
• Lower from a pull-up to a hang as slowly as possible, 16 reps

40,30,20,10
Air Squats
Sit Ups
(10 HRPU after each set of Sit Ups)

4 Rouds

10 Goblett squats
10 swings / 10 press (each arm)

3 RFT

10KB swing/press (R&L)
5 clap pu
5 pu
10 MB slams
Jog 50 yrds
Sprint 50 yrds 75%

Complete as many rounds as possible in 7 minutes of:

• 15-cal. row
• 15 push-ups