10:00 Clock (2 rounds)
1:00 row
7 single arm press (each side)
14 good mornings (band OR empty bar)
7 single arm suitcase deadlift
:15-:30 handstand hold
after the general warm up. start prepping the deadlift weight and practice handstand push ups for wod.
3 Rounds:
15 Deadlifts
15 Strict Deficit Handstand Push-Ups
W 205 lb., 2-in. deficit
M 315 lb., 3.5-in. deficit
Post WOD 1 You will rest 5:00 before you either attack the 1000m row OR build to a new 1RM bench press (pick 1)
Max Effort 1000m Row
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