Warm Up
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115 (2 second descend, 5 second hold at the lockout)
Med Ball Rotating Slams (Right) x 10 Reps
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps


Skill: positional deadlifts
working on clean deadlift or snatch deadlift
6 sets of 2 reps @ 80-100% max lift
once at the top, lower bar down with control working on the eccentric movement



WOD
For Time
50/40 cal bike
500m/425m row
goal= 2:30-4:30

CAP= 6:00

Post WOD
10:00 gymnastics skill time
work on inversions: handstand holds, hs walking, hspu, shoulder taps, walll walks
skills can be done from boxes in pike or from the wall facing inward then outward