Strength

Deadlifts
- build to heavy set of 5 in 20 mins

Work

“Detention”

AMRAP 12:
6 Strict Handstand Push-ups / DB Strict Presses @ 50/35
9 Deadlifts (225/155)
30 Double Unders

Rest as needed, THEN:
1000m Row
rest equal time
500m Row

CompTrain

10 Muscle-ups
8 Power Cleans @ 225/155
6 Front Squats
4 Squat Cleans
2 Clean & Jerks (Power or Squat Cleans)
For Time

*max ~80% of 1RM, try to finish in near-unbroken sets or quick singles