STRENGTH:

#stricthandstandpushups

10 Sets for Time (10 cap)

30% of Max Strict Handstand Pushups (scale to Strict DB OH Press)

WOD:

#strictnicole

AMRAP 20:

400 Meter Run

Max Strict Pull-ups or Ring Rows with a pause at top

RX+ WOD option: (20 cap)

#nicoise

For Time:

400m Run, 15 Ring Muscle-Ups

400m Run, 21 Toes to Bar

400m Run, 27 CTB Pull-Ups

400m Run, 9 Ring Muscle-Ups

400m Run, 15 Toes to bar

400m Run, 21 CTB Pull-Ups

CASHOUT:

On the 1:30 x 7

10/7 Calorie Assault Bike
10 Weighted Ab-Mat Sit Ups (RX+10 GHD Sit-Ups)