Based on the Instagram WOD from the Box Programming.
For time alternate the following two reverse ladders
- 5-4-3-2-1 x Deficit Handstand Pushups
- 10-8-6-4-2 x Strict Pullups
Then for time
- Run 8k / 5 miles
Then two rounds
- 6 x Alternating Pistol Squats (3 per Leg)
Results: HSPU and Pullups 5:37. Run 43:06 (5:21/km). Pistol Squats after a run and stretch seem to work really well, still needed to have my heal raised slightly but no counter weight.