For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
A. EMOM – 25
1: 15/12 Cal AB (should not take over 45s)
2: 10-15 Burpees
3: 7 Hang Power Cleans
4: 200m Run
5: Rest
B. Pigeon Stretch 1×2:00m each
C. Banded Hamstring 1×2:00m each
D. T-Spine Foam Roll and Plate Hold
A. HSPU 5×5-8
B. AMRAP – 20
With a Partner Alternating rounds
30m Sled Push
12 TTB
30′ HS Walk or Wheelbarrow Walk
A. FS 5×2
*Compare to 2.15.18
B. AMRAP 4
rest 1min
AMRAP 3
rest 1min
AMRAP 2
8 CTB
6 Thrusters 95/65
4 BF Burpees
*pick up where you left off each round
A. Strict/Wgt Pull Ups 5×3
B. AMRAP 20
20/15 Cal Row
20 Wall Ball
20 Push ups
A. E2MOM for 7 sets
3 Tempo Back Squat @32×1
*no heavier than 60%
B. AMRAP 25
400m Run
1min Plank
250m Row
50m Farmers Carry R Arm
50m Farmers Carry L Arm
