Strength
Push Press 5×3 (start @ 75% & work up to heavy 3RM)
Conditioning
5 Rounds For Time
9 Handstand Push-ups (4/2″ Deficit)
12 Toes To Bar
15 KB Swings 70/53lb
Run 400m
Midline
3x ME L-Sit, GHD Hold, or Ring Plank
—Rest 90 seconds between
WOD Notes: Scaling for HSPU are Push Presses @ 60% 1RM. Scaling for Toes To Bar are hanging knee raises or 24 sit-ups.
