WARM UP:
400 M. Row or Run
Then:
2 Rounds
10 Pass Through’s
10 OHS
10 Good Mornings
10 Inch Worms
20 Sec. Handstand Hold
Then:
Shoulder & Hip Mobility
SKILL:
Max Unbroken Set of: (Test)
-Leg Less Rope Climb (May only take a 3 Sec. break at bottom.)
-Regular Rope Climb (May only take a 3 Sec. break at bottom.)
*If you can’t rope climb yet. Take the time to work technique.
**If you cannot do one of the rope climb versions. Score a zero for that portion and work on it!
LIFT:
Thruster (Test)
Work to a new 1RM
WOD:
“15.4” (Test)
AMRAP 8
3 HSPU
3 Cleans (185/125) (165/110) (155/105) (135/95)
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans
*Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
POST WOD:
Mobilize & Stretch
