Joyce

WORKOUT Of the DAY:

STRENGTH: Alternating OTMEM x 12

EVEN: Strict Pull-up 5rm (weighted if nec)

WOD: [ Freeze…Hammer Time! ]

Complete as many rounds as possible in 20 minutes of:
 30 second Handstand hold (Wall Walk/ Inverted knee on bench)
 30 second Squat hold
 30 second L-sit hold (Chair)
 30 second Chin over bar hold (V-row hold rings into chest)

Team Training: 

Strict Deficite HSPU/ Strict CTB for OTMEM

WOD: "Mary"

5 Def. HSPU w vest or MB (45/25)
10 DB Pistols (45/30)
15 CTB Pull ups
20min amrap

Post in comments below.