WOD:

1) 20 minute EMOTM:

Odd – 150-200m Run

Even – 3 Deadlifts

Start around 60% of your 1RM Deadlift and build as heavy as deemed fit. Pick a distance that you can maintain for all 10 rounds and is difficult to complete in 40-45 seconds.

2) 7 minute AMRAP:

5 Thrusters 75/55

10 Ring Rows

Extra Work:

3) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

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