Strength
Deadlift 1×1
15:00 to Find 1RM Deadlift
Accessory
5 Sets
30-45sec Handstand Hold
Rest 30-45sec
WOD
4 sets For Total Time:
20 Alt DB Clean and Jerks (22.5/15 kg)
20 Goblet Squats
20 DB Back Rack Box Step Ups (50 cm)
-rest 1:00 between sets-
GYMNASTICS CLASS
9 EMOM
12 Bench Press
12 Barbell Z Press
12 Chest Supported DB Row
12 EMOM (skill work)
30 Sec. Free Handstand Hold
30 Sec. Double Under
30 Sec. Bar Muscle Up
Teams of 2
18 AMRAP
12 Pull Ups (switch every 6 reps)
14 Diamond Push Ups (switch every 7 reps)
16 Air Squats (switch every 8 reps)
18 V-Ups (switch every 9 Reps)