Specialty Classes

Yoga at 7:30pm

Strength / Skillwork

None today. Warm-up extra well for shoulder work and the deep squat work.

WOD

For time: (Advanced)
5 ring handstand push-ups
5 squat cleans, 185 / 125 lb.
10 strict handstand push-ups
10 squat cleans, 155 /105 lb.
20 handstand push-ups
20 squat cleans, 135 / 95 lb.
40 ring dips
40 squat cleans, 95 / 65 lb.

This is Advanced Rx+ and Rx. This will be a very challenging and long WOD. You will end up doing 75 heavy squatting reps and 75 shoulder taxing reps. Be smart!
Rx+ – As written
Rx – Skip initial 2 sets of 5

For time: (Intermediate)
5 strict handstand push-ups
5 squat cleans, 155 / 105 lb.
10 handstand push-ups
10 squat cleans, 135 / 95 lb.
20 ring dips
20 squat cleans, 95 / 65 lb.
40 push-ups
40 squat cleans, 75 / 55 lb.

This is intermediate Rx+ and Rx. This is a lot of volume on 2 primary movements. Consider Elements if you are not used to these # of reps.
Rx+ – As written.
Rx – 1 Abmat for HSPUs and Power Cleans.
If you choose Rx, this will be a much shorter WOD. In that case, do a 500m row for time afterwards.

Elements

3 rounds for time of:
20 push-ups
20 DB squat cleans, 30s/20s

Rx+ – As written
Rx – Knee push-ups
If you choose either of these, also do the 500m row for time afterwards.

Cash-out

This is additional work for those that do Elements or Intermediate Rx.

500m Row for time