No 7 am class today.

 

WOD:

5 rounds:

5 Strict handstand push ups

*Work from a deficit if possible. Scale with DB press.

5 RDLs@70-75% of best deadlift

 

then

 

10 minute AMRAP:

10 Power cleans @135/95

10 Toes to bar

 

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