3 Rounds - Barbell Complex
Boys: 45 / 65 / ?
Ladies: 35 / 55 / ?
1 Complex = 6 reps each:
RDL - bent row - SDHP - front sq - OH press - OHS - sit ups
HSPU Skill Work
5 Minutes - work on any variation of HSPU. If your regular push is a struggle, work on plank or knee-pushups. If you have a strict HSPU - try one without the wall. If you're a gymnast... walk around on your hands.
Strength
EMOTM 20
Even: 3 Deadlifts*
Odd: 20sec Handstand Hold
*for the deadlifts - you must go NO HEAVIER than 90% of your 3RM. For the last 10 minutes of this strength piece - your weight will NOT CHANGE. I want you to quickly warm up to a HEAVY 3RM deadlift in the first 10 minutes - and stay at that weight for the final 10 minutes.
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