Strength/Skill

• Deadlift
• 83% x 3 x 10 sets

WOD

• Rx
• AMRAP in 12 minutes:
• 3 Handstand Pushups (M: abmat + 45lbs plates, W: abmat + 25lb plates)
• 6 Pullups
• 9 KB Swings (55)(35)
• R+
• AMRAP in 12 minutes:
• 3 Handstand Pushups (M: abmat + 2 x 45lbs plates, W: abmat + 45lb plates)
• 6 Chest to Bar Pullups
• 9 KB Swings (70)(45)

CROSSFITNESS @ 6pm
Strength
AMRAP in 12 mins alt w Partner
8 Suitcase Lifts then Farmers Carry
Deadbugs + Hollow Rock Hold

Conditioning
Tabata Mashup
Rope Slams + Situps

Tabata Mashup
Shuttle Sprints + Glute Bridges