02212014

Barbell:
4x3 Power Clean and Push Jerk (power, above knee, below knee)

Strength:
3x5 Front Squat @ 70%
3x5 Deadlift @ 70%

Conditioning:
AMRAP 12
5 SDHP (24/16)
10 KB Swings (24/16)
15 WB (20/14)

Big Trapz:
21-15-9
HBBS  (155#)
GHD situps

between each round:
50' handstand walk (length of floor) + 5 strict handstand push ups

Cash out:
Reverse Lunge 3x10
L sit 4x20 (blaze it)
hollow rocks 4x20
candlestick progression 3x10 sec or (3x5 attempts)

http://gymnasticswod.com/content/back-tuck