"Nothing More Than a Little Bit of Everything"

EQUIP: Bar (c: 275/185, p: 225/155, f: 185/135) + Reload, HSPU Set-Up, Plate (45/25), Jump Rope, Box

WARM-UP:

*Active Stretch

*400m Run/ Row

*60 sec. Plank Hold

*5 x Dive Bomber

*10 x Plate G2OH

*20 x OH Plate Lunge

-then:

*Self-directed Warm-Up for Deadlift

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WOD:

A)

5 Rounds (15:00 Time Cap) -

*5 x Box Jump (c: 30/24, p/f: 24/20)

*7 x Deadlift (c: 275/185, p: 225/155, f: 185/135)

*9 x Handstand Push-Up

-Early Finishers (until 15:00 Mark): 30 sec. ON/ 30 sec. OFF of Hollow Hold-

-Between 15:00 and 20:00 Marks: REST, change load, warm-up clean-

B)

EMOM for 10 Min. (until 30:00 Mark) -

*2 x Squat Clean (AHAP (As Heavy As Possible))(erin: 135#)

*4 x Burpee-Lateral Bar Hop

-Between 30:00 and 35:00 Marks: REST, change load if necessary, warm-up any movements-

C)

2 Rounds (20:00 Time Cap) -

*50 foot Handstand Walk (sub: 50 Handstand Shoulder Tap (@ box OK) OR 50 Plank Windmill)

*40 x Push-Up

*30 x Plate Ground-2-Overhead (45/25)

*20 x Cherry Picker Sit-Up (sub: Knees-2-Elbows or GHD Sit-Up)

*10 x Hang Power Clean (Goal Load: Same as Squat Cleans in Part B EMOM)(erin: 135#)

-No Additional Rest (begin Part D at 55:00 Mark)-

D)

Complete for Time -

*100 x Double-Under (Rx+: 200 x Double-Under)(mod: 100 x Lateral Bar Hop)

*50 x Overhead Plate Step-Up (45/25)(20”)

*100 x Double-Under (Rx+: 200 x Double-Under)(mod: 100 x Lateral Bar Hop)

SCORE = a) Time to Complete Part D + b) Load Used for Parts B & C (average of loads if not equal)