Prehab

2 Rounds:

15 Calorie Bike

:30 Handstand Hold

15 Goodmornings (pvc)

 

*Warm Up for heavy Deadlifts

MetCon

For Time:

50/40 Calorie Row

-Then-

21-18-15-12-9

Strict Handstand Push Ups

Toes to Bar 

-Then-

50/40 Calorie Row

*This took most 15-22 minutes.  Stagger the start by 3-4 minutes if needed.  Scaling Options are below.

Scaling Options:

Strict HSPU  Kipping HSPU  Double Dumbbell Strict Press

Toes to Bar  Knees to Chest  V-Ups

Cash Out:

Muscle Ups

3 x 8 Reps

OR 

Kipping Pull Ups

3 x 8-20 Reps

Ring Dips 

3 x 8 Reps

*Spend 10 minutes here.  3 good sets of each.  Use bands as needed!

Strength

For Time:

12-9-6-3

Deadlift (315/205#)

50″ Handstand Walk

Time Cap = 10 Minutes

*Pick a weight on the deadlifts so that any round doesn’t take more than two sets! The scale for the handstand walk today is a single arm overhead walking lunge (70/50#).

 

Rest 5 Minutes

 

At the 15 minute mark, for time:

12-9-6-3

Pull ups (banded if necessary)

400m run or 20/15 cal row

Skill Work