Jump Squat 5×5
Deficit Handstand Pushups 4×6 (Use plates under hands for deficit ONLY if you can tap head to ground. Use with modified box version also)
V-ups 3×12
Team WOD: (Ideally Female/Male or Strong/Not so strong on same team)
2x through for time: (both team members can be working at the same time)
300 m run w/ MB exchange
50 pullups
100 pushups
40m Prowler Push (100kg loaded on sled)
(team MUST make at least 15MB exchanges while running. MB must be tossed in the air. Team members can not be touching MB at the same time. If MB drops do 40 squats as a team)
(On sled push: one member takes L pole, other member takes R pole)