Warm-up
3 rounds
10 Dowel pass-throughs
5 Kipping Pullips
5 Hindu push-ups
Bench press 5RM
Deadlift 10 sets of 1 rep on 60s timer @80% of best
Front squat 75% x max reps, rest 5 min x 2 sets
Front Squat 8 X 3 Front squat @2220 on 1:30 21-18-15-12-9-6-3DB hang clean DB facing burpees
5 sets, @increasing effort:6-8 pull-ups @21X120 hollow plate pull-overs6-8 deficit push-ups45 seconds reverse plank 4 rounds for time:15 toes to bar50′ dumbbell front rack walking
Gymnastics Skill: Toes to bar 3 rounds:10 Cal row10 Box jump overs 10 TTB Post wod strength:Tabata Shoulder to overhead
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