Warmup:
5 Squat to stand
5 Downward dog push-ups
30 seconds Handstand hold against wall or free standing
5 Back stroke (each arm)
10 Single leg deadlifts (each side)
10 Handstand shrugs
10 yards Walking RDL and leg swings
10 yards Frankenstien
10 Headstand to push-up
Strength:
Deadlift 1x5 at 65% 1RM Deadlift 1x5 at 75% 1RM Deadlift 1x5+ at 85% 1RM
WOD:
15 min AMRAP
21 GHD Sit-ups
14 One-arm Dumbbell Push Jerks, pick load
XTRA:
Tabata GHD Hip Extension
Score total reps
