WOD:
 
3 RDS
500m Row
12 DL 275/180
21 BJ 30/24
 
Accessory:
 
4 Sets
5 Strict T2B
10 Sit-ups
15 GHD
 
 
Comp Rx:

1. Kipping Handstand Pushups
5 Rounds:
60 Seconds Light Row
40% of Max Kipping Handstand Push-ups
 
2. Clean and Jerk
On the Minute x 9 (3 Rounds) –
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 73%
Minute 2 – 78%
Minute 3 – 83%
 
Rest 2:00
 
On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
84 – 86 – 88%
 
3. Front Squat
6 Sets of 2:
Sets 1 & 2 – 78%
Sets 3 & 4 – 83%
Sets 5 & 6 – 88%
 
4. Conditioning
Teams of 2
AMRAP 20:
9 Calorie Assault Bike
12 Calorie Row
9 Kettlebell Swings (70/53)
 
*Partners complete full rounds