Warm-up

For Time (12 Minute Cap):
21-15-9:
Strict Pull-ups
Strict Handstand Push-ups

Compare to July 2nd, 2019

Strength

Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats

Done at 75% of 3RM Back Squat

Work

“Dive Bar”

For Time:
800m Run
50 Barbell Thrusters @ 75/55
800m Run
25 Barbell-Facing Burpees
800m Run
50 Barbell Thrusters @ 75/55