| Warmup 3 rounds :10 headstand–extend if you can 3 rounds :20 handstand hold against wall Then 5 pike hspu 3 strict negatives+kip up if you can 5 hspu–workout variation Then warmup your deadlift to workout weight+10% Then hit 2 rounds 150 run 3 deadlifts 4 hspu rest 1:00 in between rounds |
| Workout 5 RFT 400m run 6 Deadlifts 255/175 8 Handstand pushups OR dumbbell push press 2×50/35 rx+ strict hspu |
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