WOD

EMOM 20 min of:
Min 1: 5 Deadlifts
Min 2: Rest
Min 3: 5 Weighted Strict Pull-ups
Min 4: Rest

*Compare to 03.05.2024 for 5x5 DL

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Not for time:
40 Strict Handstand Push-ups
30 Strict Ring Dips
20m Handstand Walk

Rest 5 min, then...

4 Rounds for time of:
90 sec Jump Rope
40m Walking Lunge

*Strict HSPU can be deficit.

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REST DAY!
Get out of the gym.

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For time, or not:
1000m Row
25 Chest-to-bar Pull-ups
500m Row
25 Toes-to-bar
500m Row
15 Chest-to-bar Pull-ups
500m Row
15 Toes-to-bar
1000m Row

Or as a 2-person team,
2 Rounds of:
Partner "A"
20 Chest-to-bar Pull-ups
500m Row
20 Toes-to-bar
500m Row
Partner "B"
20 Chest-to-bar Pull-ups
500m Row
20 Toes-to-bar
500m Row

*Score is the combined calories of Partner A & B.

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30 Reps for time, or not:
1 Hang Power Clean
1 Front Squat
1 Shoulder-to-Overhead

*Use 60% of 1RM Full C&J

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