WOD
[A] 4 rounds, for time of:
Run, 400m
25 Wall Balls, 20lbs (14lbs) 
15 Toes-to-Bar 

[COMPETITION TRAINING]
[B] For time: 
21 Strict Handstand Push-ups
Rest 90 seconds
15 Strict Handstand Push-ups
Rest 90 seconds
9 Strict Handstand Push-ups

Time cap: 10 mins. Record total time and adjust reps as necessary to finish under the time cap. 

[C] Rope Sled Pull
3 x 2 min for max distance

Rest 1 min between each effort. Load sled to bodyweight. 

Photo Credit: Jay Clark

Photo Credit: Jay Clark