Strength
5 x 8 Strict pull-ups or 4 pull-up negatives or 8 ring rows
After each set: 45 second handstand hold (against wall or freestanding)

WOD
30 Cal Row
10 Overhead squat 95/65#
60 Sit-ups
20 OHS
60 Sit-ups
10 OHS
30 Cal Row

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