Wednesday:

Handstand Walk Conditioning
5 Rounds, Not For Time:
500 Meter Bike Erg
40 Double Unders
30′ Handstand Walk

Primer: (in class)

E2MOM X3

6 Wallball

3 UB deadlift building to AHAP

5 HRPU

Conditioning (in class)

25min total
“Frank the Tank” Part 1 (On the 0:00)
AMRAP 5:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts (185/135)
12 Barbell Facing Burpees

Rest 5 Minutes

“Frank the Tank” Part 2 (On the 10:00)
AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts (225/155)
9 Barbell Facing Burpees

Rest 5 Minutes

“Frank the Tank” Part 3 (On the 20:00)
AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts (275/185)
6 Barbell Facing Burpees

*use Wallball that sets can be done in 3 sets or less. Barbell weights should be 2 sets or less, no singles.

Midline
Accumulate 2 Minutes in an L-Sit on Parallettes
*Every Break: 5 Tempo Hip Extensions
5 second negative, normal speed up.