WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
DEADLIFT/HANG SQUAT CLEAN/THRUSTER/SPLIT JERK
7 SETS, ASCENDING WEIGHT BASED MOST TYPICALLY ON THRUSTER
SEE HOW MUCH TOTAL WEIGHT YOU CAN MOVE SUCCESSFULLY IN 7 SETS

WOD:
20 MIN. TIME CAP
10 ROUNDS
3 HANDSTAND PUSHUPS (HANDSTAND MOD: DB PRESS 55/35)
6 DEADLIFTS 225/155
12 WALL BALLS 20/14, 10′
24 DOUBLE UNDERS 3:1

COOL DOWN:
INSTRUCTOR LED