Warm-up
Coach’s choice

WOD prep
Complex
1 Push Jerk
1 Split Jerk
*Build to a perfect single

WOD

Tommy Nowakz
15-12-9-6-3
Shoulder to Overhead (95, 65)
Burpee Toe 2 Bar

Post WOD
Hand stand accessory work.
Rest as needed between sets.

5 rounds for quality
Accumulate 1 min of handstand – wall or freestanding
10 strict barbell presses @65% bw
10 hollow to superman rocks

Scaled work:
5 rounds for quality

Accumulate 1 min in handstand (off box/one leg up)
10 strict barbell presses 50% BW
10 hollow to superman rocks.