WOD
[A] Front Squat
5-5-5-5-5

[B] Row
5 mins for max distance

[COMPETITION TRAINING]
[C] Every minute for 10 minutes: 
Odd mins: 5 Weighted Pull-ups
Even mins: Handstand Walk, 5 -15m 

Choose your weight for the Pull-ups and your distance for the Handstand Walk and hold across all 5 sets of each. 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift