In Wod

Front squat
8-8-8

AMRAP 15
10 Pull-up
15 Wall Ball Shots, 20/14
30 Double Unders

COMPETITOR
1.Kipping Handstand Push-ups
For Time:
12 Parallete Kipping Handstand Push-ups
18 Deficit Handstand Push-ups (4.5″/3″)
24 Kipping Handstand Push-ups (floor)

2. Front Squat
3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%
rest as needed between

3. AMRAP 20
5 ring muscle ups
15 Wall Ball Shots, 20/14
50 double Unders

WEIGHTLIFTING
Deadlift
Warm up 45%-55%-60% 5-5-3
75% 5
85% 3
95% 1+

Front Squat
6-6-6

3 Sets
Sled Push Increasing weight
10-15 Straight Leg Raise

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