Warm-Up
Freestanding Handstand work
WOD #1
Snatch from blocks (Blocks should allow the bar to rest just above the knee)
-Work up to a heavy single
= (205#, 225#, 235#, 245#, 255#)
WOD #2
4 Rounds:
4 Bar Muscle Ups
20 Double Unders
6 Unbroken power cleans (185#)
20 Double Unders
3 Thrusters (185#)
Rest 1min.
Total Time = 9:02 - 3:00 = 6:02
After Party
Parallel Bar Dips
5sets x 10reps
Strong work, Dad.
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