Monday

BEYOND RXD

Min 1: 10 Deficit Handstand Pushups
Min 2: 12 Strict Pullups
Min 3: 14 Hang Power Clean (135/95lbs)
5 Rounds

RXD

Min 1: 10 Strict Handstand Pushups
Min 2: 10 Strict Pullups
Min 3: 14 Hang Power Clean (115/75lbs)
5 Rounds

FITNESS

Min 1: 45sec Plank Hold
Min 2: 10 Strict Ring Pullups
Min 3: 10 Hang Power Clean
5 Rounds

 

COMPETITOR WOD

PART 1:

To be done 30 minutes before class

Back Squat
2-2-2-2-2-2

Shoulder Press
2-2-2-2-2-2

NOTE: Build to a heavy double across the working sets. Try to hit a heavier weight for each movement than previously on 9/12 for the back squat and 9/14 for the press.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
75 GHD Sit ups

NOTE: Goal is to get as close to unbroken as you can. Go for a big set!