Strength:
Complete the following for quality:
**DETAILS**
5×20 sec handstand hold
Then one of the following:-
3 x lateral wall walks OR
3 x max marching OR
3 x max shoulder taps
Then 4 rounds of Tabata
Tabata hollow / dish hold then arch / superman hold
Metcon:
In a 12 minute window complete as many reps as possible of:
12 rounds in pairs wod (alternating rounds)
In 60 sec complete
150/135m row + max KB swings 24/16