Thursday

Strength

A. Handstand Hold: 
-Max effort

F: Wall Facing
P: Freestanding or Wall Facing
S: Freestanding

B. 1 attempt at Max Effort Ring Row Iso Hold [60 sec max]

Conditioning

C. 3 Rounds for time:
-800m Run
-100m Single Arm Farmers Carry Each [alt as needed]
-20x T2B 

F:400m Run + Hanging Knee Raise or Sit Up
P/S: As Rx
*25 min Cap