Warmup
500m Row
20 Situps
20 Back Extensions
20 Bicycle Crunches
20 Flutterkicks
20 Mountain Climbers
20 Ball Slams
x 2 Rds
Skill/Strength
Deadlift
50% of WM x 8
60% of WM x 8
70% of WM x ME
– WM: Working Max
– ME: Max Effort
WOD Prep
Cleans
Shoulder to Overhead
Handstand
Workout
30sec Hand Stand Hold
30sec – 2 Shoulder to Overhead
1min Rest
x 5 Rds
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