Inspired by the CF Invictus WOD from June 11, 2020.
EMOM for 6 minutes
- Odd Minute: 45 second Handstand Hold
- Even Minute: Max Unbroken Strict Pullups
Then every 2 minutes for 8 minutes
- 3-4 x Strict Press
Then every 2 minutes for 8 minutes
- 3-4 x Push Press
Then for times, every 6 minutes for 18 minutes (3 rounds)
- Row 500m
- 50 x Kettlebell Swings @ 24kg
- 25 x Pushups
Results: Pullups 10-5-5. Strict Press 95-115-125-135, Push Press 135-140-145-150lbs. Metcons – 4:16 (2:03 row), 4:32 (2:06 row), 5:02 (2:08 row).