Thursday, 8/20

Warm Up

3 Rounds
5 Squat to Bootstrappers
10 Alt Samson Lunges
5 Dolphin Push ups
20 Mountain Climbers

Prep:
1×10 RDL w/Bar+6 Yoga Push Ups+:30 Row/bike (easy)
1×6 Deadlifts+ 6 Yoga Push Ups+:30 Row/bike (moderate)
1×6 Deadlifts+ :30 Handstand Hold+:30 Row/bike (hard)
1×3 Deadlifts (working weight)+ 3 HSPU (or scaled option)

Met Con

6 Rounds for time (24 Min Cap)
15/12 Calorie (Row or Bike)
12 Deadlifts (225/185/135, 153/123/93)
9 HSPU

Scaling:
Deadlift weight should allow 15 unbroken reps if fresh, broken up in 2-3 sets if needed

HSPU:
Scale reps to 6 (full ROM)
Scale range of motion (1-2 abmats)
Sub DB Push Press at weight that allows 9 unbroken when fresh (completed in 1-2 for workout)