Short+Pull-up; Apr. 3-9, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds

15 Sec. Deadlift Below Knee Hold

15 Sec. Handstand Hold

3 Deadlifts

3 Strict Handstand Push-ups

Round 1 = 135/95; Round 2 = 185/125; Round 3 = 225/155

Short Conditioning

7 Min AMRAP

2 Deadlifts (225/155)

2 Strict Handstand Push-ups

4 Deadlifts (225/155)

4 Strict Handstand Push-ups

6 Deadlifts (225/155)

6 Strict Handstand Push-ups

Continue pattern until 7 minutes is up

Strict Pull-up Interval

10 Min EMOM

5-7 Strict Pull-ups (Weighted if you can)

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

15-30+ Sec Hold in Maltese Cross Progression

3 Muscle Snatches @ 35% 1 RM

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching