Warm-up
3 Rounds
8 Barbell Good Mornings
8 Barbell Strict Press
8 Windshield Wipers
Strength/Gymnastics
Work up to Max Weight for the complex:
EMOM10
1 Heavy Deadlift- 90-95% of max
And each Minute descend in reps- 10-9-8-7-6-5-4-3-2-1
Strict Handstand Push-ups
If you can no longer complete the reps strict switch to kipping. You do the the deadlift first followed by the handstand push-ups. Ex. Min 1- 1 Deadlift 10 handstand push-ups, MInute 2- 1 Deadlift 9 Handstand Push-ups
WOD
“PRforPat”
20 Minute AMRAP
6 Power Cleans (185,135)
12 Burpees
14 T2B
50 ft Handstand Walk*