SKILLS & SPECIFIC WARM UP
Front Squat – Push Press – Handstand
2 Rounds
200 mt Run
5 Hand Release Push ups / Pike Push Ups
5 Good Mornings + Squat + Elbow Rotations + Push Presses + Front Squat (empty bar)

CONDITIONING
Start to The End
“ONCE WERE FAT AND FOURIOUS”*
FOR TIME – TIME CAP 10′
4 Rope Climb #5 – 3
10 Thrusters #52/37 – 47/32 – 42/27
10 Handstand push ups
3 Rope Climb
12 Thrusters
12 Handstand push ups
2 Rope Climb
14 Thrusters
14 Handstand push ups
*courtesy of LBDM Final Wod 5