WARM UP

“QUITE FRANKLY”

25 MINS + 10 MINS

AMRAP 5

• Buy In: 50 wall balls (20/14)
• 12 Deadlifts RX 185/135 Scaled 135/95
• 12 Handstand Push Ups

Rest 5 mins, directly into…

AMRAP 5

• Buy In: 35 wall balls (20/14)
• 9 Deadlifts RX 225/155 Scaled 185/115
• 9 deficit handstand push ups (3.5″/2″)

Rest 5 mins, directly into…

AMRAP 5

• Buy In: 20 wall balls (20/14)
• 6 Deadlifts RX 275/185 Scaled 225/135
• 6 strict handstand push ups

No rest, directly into

In 10 mins, build to a heavy set of 5 back squats from the rack

***Additional Work***

Cleans (before)

6 sets on 2:30 for total load, round must be touch and go

• 5 Power Cleans
• 4 Power Cleans + 1 Squat Clean
• 3 Power Cleans + 2 Squat Cleans
• 2 Power Cleans + 3 Squat Cleans
• 1 Power Clean + 4 Squat Cleans
• 5 Squat Cleans

Skill Conditioning

5 Rounds for time, 25 min time cap

• 250m row
• 25ft handstand walk
• 200m run
• 25ft handstand walk
• rest 1 min

Pump Session

Part 1, 5 sets on 3:00

• 10 dumbbell plank rows each side
• 10 weighted sit ups

Part 2, 5 sets on 1:00

• 10sec push ups, 50sec plank hold
• 20sec push ups, 40sec plank hold
• 30sec push ups, 30sec plank hold
• 40sec push ups, 20sec plank hold
• 50sec push ups, 10sec plank hold