Warm Up:

:20/:20 starfish plank

10 supine flexion (on the ground)

:15 dead hang

5 empty bar bench (increase weight each set)

X2-3 sets

Foundation:

A1.) Close Grip Bench Press 6-6-4; Rest :90-:180

A2.) Negative Pull Ups 3 sets 6-8 at 5 second decent; rest :45

A3.) Single Arm Dumbbell Torso Row 3 sets of 8/8 @3131; Rest :30/:45 (heavier then previous week)

WOD

Level 1:

9 deficit push ups (off 45lbs plates)

7 double dumbbell push press 50/35

10 strict handstand push ups

5 sets; rest 1:30 between each set

Level 2:

9 deficit push ups (off 45lbs plates)

7 double dumbbell push press 35/20

10 kipping handstand push ups

5 sets; rest 1:30 between each set

Level 3:

9 handrelease push ups

7 double dumbbell push press 35/20

10 handstand push ups to ab mat or piked handstand push ups off a box

5 sets; rest 1:30 between each set

ROMWOD: 3 Rounds

2min flat needle L/R

3min puppy dog