WOD

Upper Body Strength + MetCon Shoulder Press (8×3 every :90sec) Metcon (Time) For Time: 21 Hand Stand Push Ups 400m Row 21 Pull Ups 15 HSPU 400m Row 15 Pull Ups 9 HSPU 400m Row 9 Pull Ups Warm-up Accessory Cash Out: -100 Banded Face Pull to Y Press

CrossFit Sacrifice – CrossFit Back Squat (5×3 @ 80% (across) of 1RM every 2mins) Back Squat (5×3 @ 80% (across) of 1RM every 2mins) Metcon (2 Rounds for reps) 5min AMRAP 45 Double Unders 30 ALT DB Snatches 50/35 15 Suitcase Lunges 50/35 (Alt EA RD) -REST 2mins- 5min AMRAP 15 Box Jumps 24/20 30