20.3
Warm up: on repeat for 10 minutes. Breathing pace.
Row 20/15 cal+10 hanging shrugs+10 KB RDL+5 kick up to handstands
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
OPTIONAL POST:
3 sets of :
40/30 cal assault bike+40/30 cal row
rest 2 min
5×5 back squat