*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information.

WOD:

1) Trap Bar Deadlift: Heavy Single + 3×3 @ 85-90%

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

2) Close Grip Bench Press: 6 sets of 4

Warm-up as needed. Rest 2-3 minutes between sets. All sets within 85% of your heaviest for the day.

3) 21 minute EMOTM:

1 – 50ft Handstand Walk

2 – 1-5 Paralette Handstand Push-ups

3 – 30 second Ring Dip Support

Warm-up as needed. Pick efforts you can maintain for all 7 cycles. HSPU’s can be Kipping or Strict, you choose the deficit.

4)  Ski Erg: 30 minutes @ Easy>Moderate

Don’t crush yourself.

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