Part 1:

10 Minute EMOM

Handstand Push Ups OR Toes to Bar

*Athlete picks the movement and rep range

*This is not max effort, work on the movements for 15-25 seconds per minute

Part 2:

5 Rounds (a new round starting every 5 Minutes)

400 M Run 

20 Wall Balls (20/14)

*Each round is an all out sprint, especially the run..  We will record your fastest and slowest rounds.  

**Workout taken from Crossfit Linchpin**