WOD:

10 min EMOM 4 DL 3 PC 2 FS 1 PJ 135/95

Accessory:

5 RDS 5 V-ups 10 Hollow Rocks 15 Sit-ups 20 Knee Tucks

 

Comp Rx:

1. Handstand Pushups 2 Rounds: AMRAP 1:00 – Strict Dead-stop Handstand Push-ups Rest 1:00 AMRAP 1:00 – Strict Handstand Push-ups Rest 2:00 between rounds

Dead-stop Handstand Push-ups: Complete stop on ground in tripod position.

2. Squat Clean 3-Position Squat Clean (High Hang, Knee, Floor) 1 Set @ 65% 1 Set @ 70% 3 Sets @ 75%

3. Conditioning 3 Rounds: 15 Chest to Bar Pull-Ups 12 Barbell Facing Burpees 9 Squat Cleans (135/95)