Skill Work: On a 6:00 clock:
Establish a max-duration freestanding handstand hold
WOD: 7 rounds for time:
7 thrusters (65/95 lb)
7 sumo deadlift high pulls (65/95 lb)
7 handstand push-ups
Intermediate: 7 rounds for time:
7 thrusters (55/75 lb)
7 sumo deadlift high pulls (55/75 lb)
7 pike push-ups
Beginner: 5 rounds for time:
5 thrusters (35/45 lb)
5 sumo deadlift high pulls (35/45 lb)
5 push-ups
Home Workout: 7 rounds for time:
7 dumbbell thrusters (20/35 lb)
7 dumbbell sumo deadlift high pulls
7 pike push-ups with hands on the dumbbells
– Use two dumbbells.
Cool down: Accumulate:
1:00 child’s pose
1:00 banded shoulder stretch/side
1:00 couch stretch/side