Warm Up
Tabatta row – your score is your lowest round
Strength
EMOM for 20 minutes
Odd minutes- 3 clean pulls from floor @110% of max Clean. No dropping the bar from the top. Work the negative
Even minutes- Split Jerk
work at 50% of max concentrating on the foot work, timing, and head position
WOD
3 Times Through
3 minute AMRAP
2 Deadlifts
2 Free Standing Handstand Push-ups
Rest 5 Minutes
Games (385,265)
Regional (335,225), Deficit Handstand Push-ups – paralettes to an abmat
Open (315,205), deficit on plates; no abmat. – if using an abmat add 35lb plates to adjust the height.
Ca$h Out
GHD SitUps with a partner (one works, one rests)
25-20-15-10