WOD:

1) Push Jerk + Split Jerk: 7 sets

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

2) Snatch Grip Push Press: 4 sets of 6

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

3) Every 3:00 x 6 sets: 5 T+G Squat Snatch

Warm-up as needed. Build as heavy as deemed fit. The goal should be true T+G, no stopping the bar anywhere aside from a brief pause overhead.

4) Sumo Deadlift: Heavy Single + 3×3 @ 90% of Heavy Single

Warm-up as needed. Build as heavy as deemed fit. Rest 2-3 minutes between sets.

5) 7 sets of:

3 Paralette Handstand Push-ups

+

7 Tempo Paralette Push-ups

Rest 2-3 minutes between sets. Push-ups should be a 3 second descent then explosive drive-up. You choose the deficit on the HSPU and whether you want to go Strict or Kip.

6) Strict Ring Dip: 5 sets of 3

Rest 2-3 minutes between sets. Heavy as possible.

7) 3 rounds not for time:

1 minute Front Plank Hold

+

25 GHD Sit-ups

If you can perform the Front Plank with hands reversed to help open up your wrists and elbow joints.

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