"MR. JOSHUA"

1. WARM UP

Mobility WOD

DynamicWarm Up

2. SKILL & DRILL

A.
- Max Parallette L-Sit, 5 Sets Max Hold
- Handstand, 2 sets x 2 min Hold

B.

3. STRENGTH

- Burgener Warm Up

- Clean Pulls, 5x3

A. Power Snatch, 7x1

B. Front Squat, 5x3

C. Bench Press, 12x3@60% of 1RM (on the min)

4. WOD - "MR. JOSHUA"
5 rounds for time:
- Run 400m
- 30 GHD Situps
- 15 Deadlifts (250/175#)