WOD:

1a) 4 minute AMRAP:

Max Reps Squat Clean Thruster 225/155

Directly into…

1b) 4 minute AMRAP:

Max Reps Clean and Jerk 225/155 (Anyway, anyhow)

Directly into…

1c) 4 minute AMRAP:

Max Reps Squat Clean 225/155

Same weight for all 3 pieces. This is one continuous piece that lasts 12 minutes. Scale appropriately so it is a conditioning piece, not an EMOTM of the respective lifts. A minimum goal in terms of scaling should be 2 reps per minute.

2) “Marston” – 20 minute AMRAP:

1 Deadlift 405/275

10 Toes-to-bar

15 Bar Facing Burpees

If you can’t pull 405/275, work around 90% of your 1RM Deadlift.

3) 3 rounds AQAP:

21 Pistol Squats

15 Strict Handstand Push-ups

9 Muscle-ups

Rest as needed.

4) Legless Rope Climbs: 10 for time

Cap at 10 minutes.

5) L-Sit: Accumulate 3 minutes

Perform from paralettes. Keep track of time and attempts to complete.

6) Freestanding Handstand Hold: 10 minutes Practice

If you’re proficient here, accumulate 3 minutes for time.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE