Work

“Mixed Feelings”

5 Rounds, On the 4:00
6 Pull-ups + 6 Toes-To-Bar / Knee-Raises
12 Deadlifts (185/125)
12/9 Cal Bike / Row

Max of 2:30 on work (gives you 90s rest), should be all-out effort

CompTrain

Handstand Push-ups
AMRAP 2:00
Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)
Rest 1:00
AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
Max Strict Press (95/65)*
*Continuous motion, no pausing overhead or in rack

Hang Power Clean + Hang Clean
@ 60-65-70-75-75-75

Midline
4 Minute AMRAP:
Strict Abmat Sit-ups: maintain neutral spine & posture throughout, hands across chest