5 rounds:

5 Handstand push-ups (from deficit if possible)

*Scale with KB or DB Strict pressing variation

 

8 Barbell RDLs (from deficit of possible)

*Use around 60-65% of your best deadlift

 

then

 

12 minute AMRAP:

10 Toes to bar

20 KB swings (10 R, 10 L)

 

WOD:

20 minutes:

-Build gradually to a heavy single power clean and jerk. Use the jerk variation you are most comfortable with. Start around 70% of your best, and get 8-10 sets done.

 

then

 

40-30-20-10

Single arm DB push press 50/30 (20 each arm, 15 each arm, etc)

Hollow rock

Kettlebell swing

5 rounds:

5 Handstand push-ups (from deficit if possible)

*Scale with KB or DB Strict pressing variation

8 Barbell RDLs (from deficit of possible)

*Use around 60-65% of your best deadlift

 

then

 

40-30-20-10

Push up

DB snatch (20 each, 15 each, etc) 50/30

KB squat 53/35

*No 7 am class today.  I apologize for the inconvenience as we are short handed this week!

 

20 minutes to complete 8 sets:

2 Power Cleans + 1 Jerk (split or power jerk)

*Work around 85% of your best power clean.

 

then

 

20-15-10-5

Deadlift @ 225/155

Assault bike calories

 

 

Kettlebell swing

7×10

No 7 am class today. See you at 6 or 9 am. Thank you!

 

WOD:

Front squat
5×3@80-85% 1 RM
*15 KB swings after each set

 

then

 

15 min AMRAP:

5 Strict hspu (from deficit if possible)
10 Pull-ups (any variation)
20 weighted step ups 50/30 (10 each leg)