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Another One Bites The Dust

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Skill: HSPU Skill
Review proper loading for kipping handstand pushups
Then, every :90 for 6 rounds
For Rounds 1, 3, and 5, pick one of the following options and stay with it for all 3 rounds
Option 1) Handstand Hold for :15 seconds
Option 2) Wall Walk + :15 Hold
Option 3) Wall Walk + 10 Alt Shoulder Taps
For Rounds 2, 4, and 6, pick one of the following options and stay with it for all 3 rounds
Option 1) 5 to 10 Pike Push-ups or Hand release push ups
Option 2) 5 to10 Kipping Handstand Push ups
Option 3) 5 to 10 Strict HSPU

WOD: Kettlebell DT
5 Rounds for time – 18min cap
12 KB Suitcase DLs – right
9 KB Hang Power Cleans – right
6 KB Push Jerks – right
12 KB Suitcase DLs – left
9 KB Hang Power Cleans – left
6 KB Push Jerks – left
Rx: 53/35 lbs

Score is rounds completed/time

CFL 10/3

By: 0

Skill: Single Arm Carry
15 minutes to build to a HEAVY 75ft. (each arm)
*Must successfully complete both arms before moving up in weight
WOD: 3 Rounds of
4 MIN AMRAP; 1 minute rest
15 Ball Slams AHAP
10 Ball Bear Hug Reverse Lunge (10 total reps, 5/side)
15 Russian Twist with Ball
*Pick up where you left off
Score is heavy 1 arm carry/total rounds + reps