171113

Warm Up:
2 Rounds:
1:30 Light Row
5 Hand-Release
10 Slow Air Squats
:30s Alternating Warrior Squats
5 Wall Squats
10 Banded Good Mornings
15 Abmat Sit-Ups

Skill Work:  Strict HSPU
AMRAP2
Rest 1
AMRAP2
If you do not have Strict HSPU scale Pike Push-up on box.

 

Partner WOD:
Teams Of 2 w/Running Clock
At the 0:00
AMRAP 7: Back Squats
First 40 repetitions – 155/105
Second 40 repetitions – 205/145
Time remaining, Max reps – 255/170
Rest 3:00
At the 10:00
AMRAP 7: Bench Press
First 40 repetitions – 155/105
Second 40 repetitions – 185/115
Time remaining, Max reps – 205/125
Rest 3:00
At the 20:00
AMRAP 7: Deadlift
First 40 repetitions – 225/155
Second 40 repetitions – 265/175
Time remaining, Max reps 305/195
**1 Bar per team change weights as you go**
**Score is total reps in each part  3 scores**