Row, Pull up and Burpee

Warm up: 5 OHS, 5 front squat, 5 Air squat, 5 push up, 20 arm circles, 20 leg kicks, run 400m. Then spend 3-5min working on handstands.

STR: Dead Lift- 3x5

WOD:

Row 300
15 pull up
15 burpee
row 300
12 pull up
12 burpee
row 300
9 pull up
9 burpee

Cool Down: 25 toes to bar, 25 ghd situp.