Take you Higher

Skill: Toes to Bar

Strength: Deadlift then, bent over row

4×4 @ 80%

Then,

2 sets of 5: bent over row

Metcon: AMRAP in 9 Minutes:

15 Wall Balls

12 Toes to Bar

9 Deadlifts

Cash Out:

3 Rounds (accumulate the amount of time with as few breaks as possible):

30 Second Handstand Hold

30 Second chin over bar hold

30 Second ring support hold

L1: T2B, 225/155, 30/20

L2: T2B, 185/135, 20/14

L3: Knees Up, 155/105, 14/10

L4: Abmat situps, KB DL, 10/6