WOD:

1) Back Squat: 3 x 5 @ 75% of 1RM

Warm-up appropriately. Upon starting your working sets rest no more than 90 seconds between sets.

2) Front Squat: 3 x 5 @ 70% of 1RM

Warm-up appropriately. Upon starting your working sets rest no more than 90 seconds between sets.

3) “Death By Thruster and Pull-up”:

On the first minute complete 1 Thruster 95/65 and 1 Pull-up

On the second minute complete 2 Thrusters 95/65 and 2 Pull-ups

On the third minute complete 3 Thrusters 95/65 and 3 Pull-ups

and so on until you can no longer complete the allotted reps in the minute

You must complete all the Thrusters for the prescribed minute before moving to the Pull-ups

Extra Work:

4) Handstand Push-ups: 10 minutes EMOTM

If you can do more than 6 go to a defecit. These can be strict or kipping.

5) Handstand Walk Practice: 5-10 minutes

Work on some component of a Handstand Hold/Walk

6) Banded Pull Throughs: 3 x 15

Rest 90 seconds between sets.

Contrary to the video, just like we don’t want you hyperextending at the top of a Deadlift, don’t hyperextend here either.

7) L-sit: Accumulate 2 minutes

Use paralettes. Keep track of total number of attempts to complete.

For results post weight of each set of Squats and Rounds plus Reps completed in Met-con plus any scaling used. If you did Extra Work post reps, thoughts, etc.

Post Results/Thoughts To Comments

Absolutely nothing to do with CrossFit, but I thought it was a cool video