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WOD:

1) Push Jerk: 1 Rep EMOTM x 20 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Goal should be as many lifts at 80% or higher as possible.

2) 30 minute EMOTM

Movement 1 – 10-20 Calories Assault Bike or Row

Movement 2 – 1-5 Strict Deficit HSPU

Movement 3 – 10 KB Swings 70/53

Pick reps you can maintain for all movements as well as a deficit you can maintain.

3) Paralette Handstand Lowers: 5 sets of 5

Rest 90-120 seconds between sets. These ideally should be full depth lowers. Lower yourself as slow as possible. If you can press back up in a strict fashion, then add a weight vest to make them more difficult…the goal is not to press out just to lower yourself as slow as possible. Kick-up and reset between each rep.

4) Hollow Rocks: 100 for time

Keep track of total time and sets to complete.

5) Reverse Sled Drag: 400m

Pick a weight that you can move consistently with.

6) Reverse Hyper: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

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

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