Warmup
bike 2-3 min (optional)
Row 500/400
alt lunges down - high kicks
bear crawl down - butt kicks back
HShold + 10 push ups
5 strict HSPU (or negatives) + 10 push ups
5 Kip HSPU + 10 push ups
Strength / Skill
Strict Press
5x50, 4x60, 3x70, 2x80, 1x90, 1xmax +2x
WOD
7RFT
12/10 row
7 t2b + pull up
7 hspu
Benchmark
DT
5 Rounds for Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Warmup
500/400 row
alt lunges down - high kicks
alt side lunges down - high knees back
bear crawl down - butt kicks back
hand stand hold + 10 push ups
max strict hand stand push up + 10 push ups
max kip hspu + 10 push up
grab empty bar
5x good mornings
5x jefferson
5x rdl
5x front squat
Strength / Skill
7 min emom
1 power clean + 2 Fsq
add load each rd
WOD
15-12-9 for time
row
squat clean135/95
hspu
