Deadlift
Build to a Heavy Set of 5

Conditioning
“Detention”
AMRAP 12:
6* Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

If athletes can complete 10+ strict Handstand Push-ups in a row, keep the repetitions at 6. If this number is under 10, drop the reps to 3

Extra Work
Row Conditioning
1 x 1,000m Row
2 x 600m Row
4 x 200m Row
2 x 600m Row
1 x 1,000m Row
Equal Work/Rest

*Programming modified from Ben Bergeron's CompTrain