WOD:

10 min to work up to a heavy 3 rep Back Squat

– then –

Tabata Alt (16 total) Back Squat 45/35 (empty bar) DU :20 work, :10 rest

 

Comp Rx:

1. Handstand Push-ups AMRAP 2:00 Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground) Rest 1:00 AMRAP 2:00 Strict Handstand Push-ups Rest 1:00 Max Strict Press (95/65)* *Continuous motion, no pausing overhead or in rack

2. Conditioning 5 Rounds, On the 4:00 12 Toes to Bar 15 Deadlifts (185/135) 12/9 Calorie Assault Bike

3. Midline 2:00 L-Sit Every break: 10 GHD Sit-Ups