90 min

1.Skill
A. HSW practice for 10 min

B. 4 RFT:
50 DU
10 m handstand walk > 20 HS shoulder taps NTW
Result: 7.58

2.Conditioning
A. 4 RFT:
20 cal AB
20 wall ball 20 lbs
15 DL @ 85 kg > 15 back rack walking lunges @ 40 kg
Rest 3 min between rounds
Results: 3.53, 4.02, 3.57, 3.50

3.Strength
A. 3 rounds:
Bottom up KB press 8/side x 6 reps
Side lateral raise 8 x 10 lbs
Bicep curl 8/side x 20 lbs

4.5 min AB