STRENGTH:

#handstand and strict Pullups

1 Attempt for Max Repetitions of handstand pushups

Rest, then

1 Attempt for Max Repetitions of strict pullups

*If not at 5 or more strict handstand pushups or strict pullups, complete the BeachFit AMRAP below instead

Beachfit will do:

AMRAP 6

5 Strict DB Press

5 Ring Rows

WOD:

#helen (15 min Cap)

3 Rounds:

400m Run (500m Row)

21 Kettlebell Swings (53/35)

12 Pull-Ups *Scale to Banded Pullups or Horizontal Barbell Rows

or 

#bighelen

3 Rounds:

600 Meter Run

21 KBS (70/53)

7/5 Ring Muscle-Ups

CASHOUT:

#recovery bike

10:00 Effort

Mins 1+2 – Light (50ish RPM)
Mins 3+4 – Moderate (60+RPM)
Mins 5+6 – Moderate/Fast (70+RPM)
Mins 7+8 – Moderate
Mins 9+10 – Light