### STRENGTH

OTM 9:

- Strict Handstand Push-up with deficit x 2-4
- or, Kipping HSPU x 4-6
- or, Handstand Hold x 10-20 seconds – add negative at end of hold if possible

### WOD

#### Level 1

Complete the Following for Time:

- Hang Clean and Jerk x 5
- Ring Row (feet on box as possible) x 1
- Row x 400m
- C&J x 4
- RR x 2
- Row x 300m
- C&J x 3
- RR x 3
- Row x 200m
- C&J x 2
- RR x 4
- Row x 100m
- C&J x 1
- RR x 5

#### Level 2

Complete the Following for Time:

- Row x 500m
- Clean and Jerk (175/120) x 5
- Muscle Up* x 1
- Row x 400m
- C&J x 4
- MU x 2
- Row x 300m
- C&J x 3
- MU x 3
- Row x 200m
- C&J x 2
- MU x 4
- Row x 100m
- C&J x 1
- MU x 5

**If subbing running for rows – Run 400m twice, then 250m, 200m, 100m. **

*Scale Muscle ups to most challenging pull variation (i.e. no push sub). For L1, there is no 500m row at the beginning. **20 minute time cap**.

Hand stand hold with 2 abmat negative

17:00 @ 105# and pullups

hspu with double 45s for a 6 sets, then singles

15:10

hspu to 16.5 inches (2)

12:08

HSPU:deficit

WOD: 14:16 @135, no PJ, rd 1 – 2 MUs, 3 – 5 C2B.

Birthday WOD in Portland, ME

Max effort 400 m run 1:23

Rest 5 min

Max effort 800 m run 2:30

Rest 5 min

3 rds

15 push press @ 55#

15 KB swing @ 53#

3 Rds

15 burpees

15 pull-ups

10:28