WORKOUT 12.4

1. Practice Handstand For 10 min
2. Open 12.4:(Only With Judge !)

• Complete as many rounds and reps as possible in 12 minutes of:
  150 Wall balls (20 lbs to 10′ /9′ target)
  90 Double-unders
  30 Muscle-ups (Women 30 pull ups)

3.  4 Rounds: “Core”

• 15 sec L Hold On Rings
• 10 Strict T2B
• 15 Weight GHD Back Extansion