Skill: Hand Stand Practice

3 rounds:

Rx: 25' HS Walk then 15 Hollows


S1: HS walk to wall then 15 Hollows


S2: HS walk around a box (with feet on box) then 15 Hollows


S3: HS holds (10-20 seconds) then 15 Hollows


Strength:  Above Parallel Pause Back Squats (Squat as normal, then pause 3 seconds just above parallel on the way up)

60%x3

65%x3

70%x3

75%x2

80%x1

50%x5


WOD: “Pain Cave 1”

4 Min AMRAP:

3 Rounds:

9 Dead Lifts 115/80

7 Hang Power Cleans

5 Shoulder to Overhead

Then Max CTBs


Rest 2 mins


4 Min AMRAP:

2 Rounds:

9 Dead Lifts 135/95

7 Hang Power Cleans

5 Shoulder to Overhead

Max CTBs


Rest 2 mins


4 Min AMRAP:

1 Round:

9 Dead Lifts 155/105

7 Hang Power Cleans

5 Shoulder to Overhead

Max CTBs


Score = total CTBs

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