RX
1. Warm-Up
4 Rounds
200m Run
12 Push Ups
12 KB Swings (Light)
2. Deadlift
1×6 at 60%
1×5 at 70%
1×4 at 80%
1×1 at 90%
Go heavier than last week, if this is your first week, stick to these percentages.
3. Alternating EMOM for 12:00
10 Overhead Squats 95/65
10 Handstand Push-ups
***If you are proficient at Handstand Walking you can perform a 30′ Handstand walk (RX+) instead of the 10 HSPU.
Coaches will tell you if thats an appropriate scaling option.
SCALED
1. Warm-Up
4 Rounds
200m Run
12 Push Ups
12 KB Swings (Light)
2. Skill: Deadlift
3. Alternating EMOM for 12:00
10 Overhead Squats
20 Push-ups