Complete:

  • 50' Inchworm

  • 10 Scapular Pullups

  • 10 Scapular Pushups

  • 10 Hollow Rocks + 0:15 Hollow Hold

EMOM 16, alternating
A) 4-8 Strict Pull Up, challenging variation
B) Handstand Variations (choose one)

Partner WOD:
4 Rounds
25 Sit Ups*
1 Rope Climb each
400m run
*Each partner completes 25 sit-ups (Partner holds on pull up bar, taking turns)
(CAP 22)

Alpha
2 Rounds:
10 SHSPU
2:00 Rest
15 Kipping HSPU
(Add Deficit if possible)