3 Rounds
15 Band Good Mornings
10 Spider Lunges
15 Squats (Pause/reg/jump)
5 Dolphin Push Ups
Prep (8 Minutes)
15 Cal Row+10 RDL (bar)+10 Med Ball Front Squats+:30 HS Hold+5 Push Ups
2×10 Cal Row+10 DL (working up)+5 Wall Ball+2-3 HSPU
1×10 Cal Row+5 DL (working weight)+5 Wall Ball+2-3 HSPU
AMRAP 13 Minutes
55 Deadlifts (225/155)
55 Wall Ball (20/14)
55 Cal Row
55 HSPU
Scale HSPU to Hand Release Push Ups
Additional OH work
getting in unfinished HSPU reps
HS walk practice
HS Hold or Wall Walks (all done for quality under full control)
OH DB or KB carry (focus on extending arm and bracing midline)
Band Hamstring series