3 rounds:
40 seconds on 20 seconds off
1st- strict pull-ups
2nd-walking lunges
3rd- free standing hand stand hold

*make strict pulls very controlled, use a heavy band to avoid kipping
* goal of free standing hand stand hold is to stick the hold.. not move around

5 rounds for time:
30 second hand stand hold (against wall)
15 overhead lunges 95/65

RXP option
5 rounds for time:
30 foot hand stand walk
15 overhead lunges 95/65

*14 minute time cap

6:30pm Specialty skills class w/coach josh
-work on technique of the 4 lifts individually for 30 minutes then:

Build to a heavy complex of:
1 behind the neck split jerk
1 overhead squat
1 snatch balance
1 split jerk from front rack