Back Squats then KB Swings and HSPU

4 rounds of

• 5 x Back Squat @ 90% of 5RM from last time

Then EMOM for 10 minutes, alternate legs per minute (5 rounds per leg)

• 8 x @ Goblet Kickstand Squats @ 24kg

Then for time accumulate (start with the KB Swings)

• 200 x KB Swings @ 24kg
• EMOM stop and do 3 x Handstand Pushups

Results: Used 190lbs/86kg for the Back Squats. Metcon 12:28.