WOD 9.8.24

On A 17:00 Minute Clock…

Part 1:
0:00 – 7:00
3 Rounds
20 Alternating Shoulder Tap
– Increase Difficulty Across Each Set

Part 2:
7:00 – 12:00
EMOM x 5 Minutes
:20 Handstand Hold Practice
:40s Rest

Part 3:
12:00 – 17:00
2 Rounds
10 Kip Swing
3 Kip Swing + 3 Hand Release Kip Swing
5 Kipping Pull-up

2 Sets

3 Minute AMRAP
100M Run
10 Pull-up

Immediately Into…

3:00 Freestanding Handstand Hold

Rest 2:00 Between Sets