|serenity at mikes gym|
1: Deadlift - Work up to a 5 RM, then back it down for 8x1, every 30 seconds @ 60-70% and use bands or chains if you have access to them.
2: Push press: 5 sets x 3 reps. Increase the weight each round.
3: AMRAP 5 minutes: Handstand push up.
WOD: Complete 25-20-15-10-5 reps of:
-Power snatch (95#/65#)
*If you want to make it a partner WOD, double the reps.
1: Reverse hyper or weighed back extension: 3x12 (AHAP)