*****NO CLASS DUE TO 0900 FUNDAMENTALS*****

***0730 unstructured work***

Deficit Strict Handstand PushUps, build to a set of 3 for max deficit

Deficit Deadlift, build to a heavy set of 3 at a 2in deficit

“DEF JAM”

3 rounds for time, time cap 15 mins

• 10 deadlifts 315/205
• 20 deficit handstand push ups 3.5″/2″
• 40 alternating pistol squats

Skill Conditioning

3 rounds for time

• 1 Legless Rope Climb
• 3/2 Rope Climb (3 rope climbs for men/2 rope climbs for women)
• 20/15 Calorie Row
• 100 Double Unders

1:1 work to rest ratio between sets

Sled Conditioning

4 rounds for time

• 100m sled pull @ bodyweight
• 400m run