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WOD:

1) 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.

2) 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.

Extra Work:

3) Handstand Push-ups: 10 minutes EMOTM

Work on any variation. Keep reps consistent across all 10 sets.

4) GHD Sit-ups: 3 x 20

Rest 90 seconds between sets.

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

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