Monday 10.19

MONDAY
Strength: Thruster (From Rack or Floor)
3-3-3-2-2-2

WOD: 12m AMRAP
– Buy in 30/25 Cal AB, then AMRAP with remaining time 
9 Deadlift 155/105
7 Handstand Push-ups
14 Walking Lunges

S: 115/75, Push-ups
L1: 135/95, Push-ups or Scaled HSPU
Rx+: 185/135

Extra Work
1. Work to a 1rm Back Squat (low bar) in 15-20 min
then 40 Back Squat @ 70% above max
– Every 2 min perform 5 DB Deadlifts @ approx. 2/3 BW (total both hands)

HomeWOD
CORE
10 Rounds
10 Hollow Rocks
10 Russian Twists (each side)
10 Good Morning (weighted if able)

WOD
12m AMRAP
– Buy in with 3:00 Cardio, then AMRAP with remaining time
14 Step Back Lunges
7 Push-ups
– Then @ 3:00 left perform 3:00 cardio buy out.