Warm-up:
8 Minutes:
10 Goblet Squats, slow eccentric
10 Steps Forward Crawl
10 Perfect Burpees
Strength:
Back Squat 5-5-5-5-5
WOD:
AMRAP 12:
9 Dumbbell Deadlifts, 50#/35#
6 Burpees
3 Dumbbell Power Cleans, 50#/35#
Extra Work:
15:00 working on one of the following, listed from lowest to highest proficiency:
-Tripod Hold (Goal: 5 x 0:30 Hold)
-Tripod Liftoff (Goal: 5×5 Controlled Reps)
-Tuck Headstand (Goal: 5 x 0:30 Hold)
-Headstand (Goal: 5 x 0:30 Hold)
-Pike Press Headstand (Goal: 5×5 Controlled Reps)
-Frog Stand (Goal: 5 x 0:30 Hold)