Strength
SUPERSETÂ Deadlifts and HSPUs (perform one set of HSPUs after each set of Deadlifts, including warm-up sets)
Deadlift (Warm-up 2×5, then 3×5 ascending)
First working set = approx. 60% of 1RM and ascend by feel
Handstand Push-Ups (5×4 Strict)
Scaling/Variations: Use 1-3 Ab Mats, HSPU Negatives, Toes/Knees on Box. NO KIPPING!
Conditioning
For Time:
21-15-9
DB Thrusters (M: 35+, W: 25+)
American KB Swings (53/35)*
Burpees
*Scale to Russian swings if your mobility restricts you keeping straight spine when overhead – or if you are not comfortable with American swings
When finished go immediately into POST-WOD MOBILITY (4+ mins):
Straddle Against the Wall (at least 4 mins – come out of it slowly)