DATE – Thursday

Warm-up/Mobility:
Row 3 x 250m sets alternating with a partner
Dynamic movement, hip and shoulder prep while off the rower. (hit some banded posterior chain floss and shoulder stretches)

WOD A) 10 min gymnastic skill session:
5 min – Handstand practice (wall walks, wall holds, shoulder touches, stactic, one arm, handstand walking, and review kipping HSPU’s for WOD)
5 min – Muscle up technique work – (keep the volume relatively low here)

Spend 10-12 min working up to weight on the HPC, and then the Deadlift.

WOD B)
For time:
400m Run,
9-7-5-3 reps of:
Deadlift (275/185)*
Handstand push-ups

– Rest exactly 3 minutes –

400m Run,
9-7-5-3 reps of:
Hang power clean (165/115)*
Muscle-ups

– Scale loads accordingly (60-65% of max)**
– Substitute HSPU’s for challenging parallette push-ups
– Substitute muscle up for reps for: 12, 9, 7, 5 (pull ups & dips)
– Score is total time minus the 3 min rest.

WOD C)
Optional / accessory midline work:  (9 mins)
3 sets of: 1 min front plank, 30s right, 30s left
– rest 1 min between sets

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