Strength
Shoulder Press 1×5 (70%), 1×3 (80%), 1×2 (90%), 2×1 (95-100%), 2×5 (Tempo @ 70%)
Conditioning
6 Rounds For Total Working Time
1 Rope Climb 20′
7 Handstand Push-ups (4 Strict + 3 Kipping to 4″ deficit)
Row 300m
—Rest 1 minute between rounds
Midline
3x ME GHD Hold, L-Sit, Weighted Plank (Pick one that you haven’t done before)
WOD Notes: This is an interval style WOD, where each round must be ALL OUT (mainly the row!) You may climb halfway up & down 2x if you fear climbing all the way to the top. Scaling for rope climbs are pulling the sled 1 lap outside or 8 burpees if you missed monday’s WOD. You may kip all of the HSPU if you can’t do a strict one and you may also scale the deficit as well. 4″ Deficit = (2) 45# plates on each side of an Ab Mat. Scaling for HSPU is 7 PP @ 65%. Score is total time minus 5 minutes of rest time. DO NOT hold back on the 300m Rows each round!!
