Old school/ New school

Warm-up/Skill
Accumulate 3 Min of L-sit
+
EMOM 7 min
15 Gauntlet squats (25# KB)
2 10m sprints


Strength
4 x 10 Dumb bell bench (increasing in weight)
+
4 sets max rep strict HSPU



WOD
4 rounds for time; 
3- 10m sprints
6- box jumps 30"/24"
9- hand release push-ups
(2 box's will be used, marking 10m)