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Warm Up:  3 Rounds
15 Goblet Squats
30s Deadhang
30s Handstand Hold

Strength:  Every 2 Minutes
Deadlift Heavy
3 x 3

Strength Accessory:
Deficit Deadlift 5 x 10 @ 55% on 45lb plate Every :90 sec
Shoulder Taps 5 x 8 (4 taps each shoulder) Every :60 sec / (N2W :20 sec)

WOD:  AMRAP12
4 Handstand Pushups
4 Hang Power Cleans (135/95)
4 Burpees
4 Handstand Pushups
8 Hang Power Cleans
8 Burpees
4 Handstand Pushups
12 Hang Power Cleans
12 Burpees
etc…

Quick Fit Warm Up:
300m Run
10 Squats
Banded Hamstring Stretch

Strength:  Back Squat
5 x 5

Quick Fit WOD:  AMRAP8
8 Dumbbell Power Cleans
8 Box Step-ups (Jumps)

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