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WOD:

1) Handstand Push-ups: 10 minutes EMOTM

Work a normal, no deficit Handstand Push-up. The goal here should be speed and efficiency. Pick a rep count you can maintain for all 10 minutes.

2) Push Jerk: 5-5-5-5-5

Warm-up as needed. Rest 2 minutes between sets. Establish a 5RM, your other 4 working sets should be within 80% of your 5RM for the day.

3) 4 rounds AQAP:

5 Shoulder-to-Overhead 185/123

10 Deadlifts 185/123

15 Pull-ups

Work with a load that you can Push Press/Jerk, no Split Jerking.

4) GHD Sit-ups: 3 x 20

Rest 90 seconds between sets.

5) Flight Simulator: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double-unders

You must stop, and break between each set. If you trip up you must start the set over. Time cap of 20 minutes.

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

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