Pre WOD:

A, Deadlift:
5 sets*5 Rep

75% of 1 RM

Restart every rep
Focus on keeping your back straight


A, Gymnastic Progressions:
EMOM 10 min:
Min 1: 5-10 Handstand Push Up
Min 2: 5-10 Chest To Bar

B, «Jackie»
For time:
Row, 1000 m
50 Thrusters, 20/15 kg
30 Pull-ups

Cap: 10 min

Post WOD:

15-10-5 reps, for time of:
Strict Handstand Push-up
Strict Pull-up

Adjust height up/down on HSPU and
Add Weight use a band on Pull Up in order
to not need to split in more than 3 sets on any of the sets
We will do this for 6 weeks and the goal is to use longer ROM