WOD:

4 min AMRAP

3 RDS 12 DL 95/65 9 HPC 6 PJ – then – Max Cal Row

Rest 4 Min

4 min AMRAP

2 RDS 12 DL 115/80 9 HPC 6 PJ – then – Max Cal Row

Rest 4 Min

4 min AMRAP

1 RD 12 DL 135/95 9 HPC 6 PJ – then – Max Cal Row

 

Comp Rx:

1. Handstand Push-up Test Max Strict Handstand Push-ups

2. Conditioning 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang Squat Cleans (115/80)

3. Midline For Quality: 21-18-15-12-9 Weighted Abmat Sit-Ups (25/15) Weighted Hip Extensions (25/15)