3 rounds as warm-up:
10 dead bugs
10 bird dogs
:20 passive hang from bar
10 alternating single-leg hip hinges
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10:00 movement prep – recommend 3-5 sets of 2-3 deadlifts building to your starting weight + 1-2 handstand push-ups
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AMRAP in 9:00:
21 deadlifts, 225
21 handstand push-ups
15 deadlifts
15 handstand push-ups
9 deadlifts
9 handstand push-ups
21 deadlifts, 315
50’ handstand walk
15 deadlifts
50’ handstand walk
9 deadlifts
50’ handstand walk
*Lots of options here as always… If registered for the Open, check your division’s standards for weights and movements… For those not registered, select loads/movements that you believe are do-able in 2-3 sets… Whether you’re registered or not, be smart, safe, and enjoy!
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5:00-10:00 mobility work – coach-led
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