Skill
3x20 of Hollow Rocks
3-rep max Sumo Dead Lifts
WOD
1 up to 11. Hand Stand Push Ups
11 down to 1. Back Squats (115/155)
Rest 2 mins
Then,
20 Front Squats . (95/135)
THIS IS IT: STRENGTH!!! Not preferred but u Can use a rack if u can not pop over ur head. Try to maintain heavier weight.
21 min AMRAP Run 2 laps 9 push presses (65/95) 15 back loaded lunges 21 bar over burpees 1 lap farmers carry (use 2 dumbbells or 2 kettlebells) 21 push presses 15 back loaded lunges 9 bar over burpees
WOD Progressive Power!! 15. Power Cleans (65/95) 15 Tri cep Pushups 15. Power Cleans (75/115) 15 Regular Push ups 15. Power Cleans (95/115) 15 Hand Stand Pushups 15. Power Cleans (115/155) 15 Ring Pus
The fittest experience online qualifier workout 24.2: For time: 50 Double unders 5 Wall Balls 3 wall walks 40 Dubs 10 Wall Balls 3 Wall Walks 30 Dubs 15 Wall Balls 3 Wall walks 20 Dubs 20 wall balls 3