(Short Strength/Partner Metcon)

Warm-up: 15 Min
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Strength: 10 Min
8 Min E2MOTM
Commando Pull-ups (switch grip every round)
*= Max Handstand Hold

Notes: Athletes should shoot for a 30-40 second handstand hold at their ability level. Options (hardest to easiest): Wall Walk to Wall Facing handstand, Kick up to handstand, Toes on Box Pike, Knees on Box Pike, Wall Plank, plank.
Scaling Commando pullups can be done leg assisted or with a band. https://youtu.be/8PMUG46CmHc

Conditioning: 35 Min
With a Partner for Time
80 Overhead Squats (Switch every 5 Reps) (95/65)
Partner holds in the High Hang
100 Front Rack Box Step-ups (95/65, 16"/20")
Partner Holds Front Rack
120 Alternating Back Rack Lunges (95/65)
Partner Holds in Back Rack

Bar can be put down between movements.
3 Burpee Penalty if bar is put down in the middle of the set

Scaling: Light load, Teams of 3