WOD:

“Running DT”

4 RDS 12 DL 9 HPC 6 PJ (155/105)

After each round, run 400m.

Comp Rx:

1. Strict Handstand Push-ups AMRAP 7: 20 Double-Unders, 1 Strict Handstand Push-ups 20 Double-Unders, 2 Strict Handstand Push-ups 20 Double-Unders, 3 Strict Handstand Push-ups Climb until cap is reached

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. Conditioning For Time: 21 – 15 – 9: Bike for Calories Thrusters (95/65) Directly into… 15 – 12 – 9: Row for Calories Hang Squat Cleans (95/65) Directly into… 12 – 9 – 6: Burpees over Bar Overhead Squats (95/65) Row for Calories