TUESDAY
06/01/15

Warm-up
12-15 Cuban + Wall Slide
6-8 Slow Hindu Press-ups
6-8 Overhead Squats
6-8 Vertical Jumps (max height)

Thoracic bench dip
Partner shoulder internal rotation

Strength
Every minute for 12 minutes complete:

Min 1 – L1 handstand hold/L2 AMRAP HSPU
Min 2 – L1 ring support hold/L2 AMRAP Ring Dips
Min 3 – L1 knee raise/L2 Knees to Elbows or Toes to Bar
Min 4 – 20 sec hollow rock/20 sec hollow arch

Capacity
10 minutes WOD preparation and then, in pairs, complete:

Deadlift (100/70); 12 reps
Barbell Burpee; 12 reps
3 rounds each

Hang Power Clean (60/40); 10 reps
Barbell Burpees; 10 reps
3 rounds each

Front Rack Lunges (40/25); 8 reps
Barbell Burpee; 8 reps
3 rounds each

*One person working at a time
*Complete full set before partner goes