A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

B] Skills

Emom 12 minutes

Min 1: 6-8 strict pull-ups

Min 2: 45 seconds isometric front squat

Min 3: 45 seconds hold nose to wall

C] For time:

10 front squats @ 165/115

10 hand stand push-ups

400m run

8 front squats @ 165/115

8 hand stand push-ups

400m run

6 front squats @ 165/115

6 hand stand push-ups

400m run

4 front squats @ 165/115

4 hand stand push-ups

400m run

2 front squats @ 165/115

2 hand stand push-ups

400m run