Deadlifts + SP

Warm Up: Suicides x3 across mat. 1x10 extenders (leg kicks at 90), hyperextensions (leg kicks back straight), plow to straddle, crunches, explosive squat jumps.

Buy in:
Heavy Clean Pulls x5. Just complete the pull with the shrug from the floor

Deadlift Warm up: 5x1 50% 1RM 4x1 60% 1RM 3x1 70% 1RM
Shoulder Press Warm up: 5x1 Bar 3x1 60% 3x1 70% 1RM

Strength:
Deadlift: 3-3-3-3-3 add 5# to your 3 rep from 4/15. Same weight across. Do not start low then add more.

Shoulder Press: 3-3-3 add 2.5-5# to your weight from 4/15. Same weight across.

WOD:
AMRepsAP:

1min: Box Jumps 24"/2o"
2min: Knees to Elbows
3min: Sq. Cleans 85#/65#
2min: Knees to Elbows
1min: Box Jumps

Score is # of reps total.

Cash out:
Practice Parallette L-sits for time. If you just got your handstand, add in 3 handstands!


All workouts will be scaled to your individual fitness level.