WOD:

#humble pie

Every Minute on the Minute x 16 (4 Rounds):

1st: 15/12 Calorie Bike  

2nd: 7 Deadlifts (225/155lbs) + 7 Handstand Push-ups  (Scale to Double KB Deadlifts + 7 Seated DB OH Press/Inverted HSPU

3rd: 15 Box Jumps Overs (24/20)

4th: 10 Chest to Bar Pull-Ups (Scale to Pullups or Ring Rows w/2 sec hold at top)

The weight on the deadlift and handstand push-ups should be something that athletes know for a fact they will get unbroken every time. The pull-ups are meant to be completed in no more than 2 sets. 

CASHOUT:

#midline

1-3 “Giant” Sets:

1:00 Double KB Front Rack Hold Rx+ D-Ball Hold (150/100)   Double KB Front Rack Hold)

1:00 Super man Hold (Rx+Hip Extension Static Hold (25/15)  

:30 L-Sit 

:30 Hollow Body Hold (Rx+GHD Sit-up Static Hold)