3 Sets:

• Good Mornings x 8-10 (Empty Bar)
• Handstand/Plank Hold x 10-15 Seconds

Strength:

3 Sets:

• Close Grip Bench Press x 10

Skill:

• Odd = 6-8 Deadlift
• Even = 20-30 Seconds Handstand Hold or 4-6 Seated DB Shoulder Press

• 10 Minutes Mobility

3 Sets:

• Good Mornings x 8-10 (Empty Bar)
• Handstand/Plank Hold x 15-20 Seconds

Strength:

3 Sets: (Perform after WOD)

• Close Grip Bench Press x 10

Skill:

21-15-9 For Time:

• Deadlift
• Handstand Push Up

• 10 Minutes Mobility

3 Sets NFT:

• Muscle-Ups x 3-8 UB
• Double-Unders x 40-50
• Toes to Bar x 10-12

Strength:

A) 4 Sets: (Every 2:30)

Front Squat

• Set 1 – 5 reps @ 70% of 1-RM
• Set 2 – 4 reps @ 80%
• Set 3 – 3 reps @ 85%
• Set 4 – 3 reps @ 90%

B) 8 Sets: (Every 2:30)

• Snatch Balance + Overhead Squat

C)4 Sets: (Every 2:30)

Back Squat

• Set 1 – 8 reps @ 65% of 1-RM
• Set 2 – 6 reps @ 75%
• Set 3 – 4 reps @ 85%
• Set 4 – 4 reps @ 90%

Skill:

• Mobility