Strength
Superset Deadlifts and HSPUs
Deadlift (3×5 ascending)
Perform 2-3 warm-up sets before starting working sets. First working set should be approx. 60% of 1RM or more — ascend by feel. Record last set of 5.
(Try to start & end slightly heavier if you performed this last week)
Handstand Push-ups (5x ME)
5 sets of Max Effort Strict HSPU. Record # reps completed for best set.
Variations: 1-3 Ab Mats, Negatives, Toes/Knees on Box. NO KIPPING
Conditioning
3 Rounds — record total # reps for each round.
Round 1:
AMRAP 3 minutes:
21 Wall Balls (20/14 to 10’/9′ targets)
15 Ball Slams (light)
Round 2:
AMRAP 3 Minutes
15 Wall Balls
12 Ball Slams
Round 3:
AMRAP 3 minutes
12 Wall Balls
9 Ball Slams
Rest 1 minute between rounds
POST-WOD MOBILITY (4 mins):
Barbell Quad Smash (2 mins per leg)