WOD:

1) Strict Handstand Push-ups: 10-9-8>3-2-1 Unbroken

This is for time. If you break a set you must rest and re-start the set.

2) Dumbbell Bench Press: 4 sets of 10

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

3) Push Press: 4 sets of 3

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

4) Deadlift:

5 @ 60-65%

3 @ 65-75%

2 @ 75-85%

2 @ 85-95%

1 @ 90-100%

1 @ 95-105%

Last day of this Deadlift cycle, get after that single if you haven’t attacked it already this cycle. If you hit a PR in 2 of the other attempts the last 12 weeks, don’t be afraid to step back and keep the last single in that 90-95% range.

5) AQAP:

20,000m Concept 2 Bike

Treat this as a time trial, working right at your threshold. If you’re not smashed when you finish this you didn’t try.

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