Strength/Stability
3 sets:
A1. 6-8 Romanian Deadlifts @ 31×1 Tempo (start @ 40% of 5RM Deadlift)
- Rest :30
A2. 6-8 Handstand Push-ups (Strict, Deficit, whatever is challenging for you)
- Rest :30
A3. 100′ Overhead Waiters Carry (As heavy as possible)
Conditioning
Advanced:
Reps of 9-7-5-3 for time:
- Bar Muscle-ups
- Box Jumps x 2 (30#/24#)
*Finish with 150 Double Unders
Intermediate/Scaled:
5 rounds for time:
- 9 (C2B) Pull-ups
- 9 Box Jumps (30″/24″/20″)
*Finish with 100 Double Unders/250 Singles