Mobilize, then:
2 rounds of:
5 scap pull-ups
5 pull-ups
10 med-ball hamstring curls
10 air squats
3 line plank (alligator) walk
A.) 2 sets:
:30 sec nose to wall handstand hold (perfect position)
3 sets of:
3 deficit handstand push-ups negatives (4-5 sec descent)
*rest :90 sec
B.)
8×1 deadlift @80%
Rest :30 sec
Fast perfect pull, squeeze at top and hold for 2 seconds
C.)
Masters qualifier wod 1
For time:
4 thrusters 135/95
1 rope climb
8 thrusters
2 rope climb
12 thrusters
3 rope climb