Deadstop Deadlift : 5×3

65% 1RM Deadlift

Remember, for the dead-stop we are resetting at the bottom after each lift. Control the bar back down, stop and regain tension before going into the next lift.
Focus on active lats and driving the feet through the floor (push!!)
Before ascending, we want athletes to take a solid stomach breath to secure the midline. Pull the slack out of the bar by activating your lat muscles.
Chest should sit slightly higher than the hips with a neutral head glance, ensuring our feet are in our power position while having nearly vertical shins.
During the drive, we want to see athletes drive their feet through the floor, staying strong through the midline while compressing the shoulder blades together with a straight bar path. Squeeze the hips when the bar passes the knees, breathe out and drive your shoulders to the ceiling.

Strict Handstand Push-ups : 5x Max Rep

50-60% of max unbroken reps

If an athlete’s max rep set is 15, have them perform 6-8 reps for 5 sets.
These are performed on a flat surface.
Focus on keeping the reps controlled, core and hips locked into a solid straight-line position (no broken hips).
Hands should be just outside shoulder width with the fingers pointed at the wall.
Heels are the only body part in contact with the wall throughout the motion (No hips, butt, or back).
Starting from a full lockout with the ears in line with the biceps, this lift begins by unlocking the head back towards the wall into a tripod stance. The head stays looking straight forward the whole time (down and up), and once we make contact with the floor, we drive straight up, pressing through the body with the head into a full lockout (ears inline with biceps).
Remind athletes to never rest at the bottom.

In 15 mins do:

Partner Run, 1000 m

then in the remaining time, AMRAP of:

10 Synchronized Pull-ups

10 Alternating Box Jumps, 30/24 in

15 Synchronized Wall Balls, 20/14 lbs

Complete in teams of 2.

During the workout, teams will work together in synchronization. The session begins with a partner run, which then transitions into an Amrap for the rest of the time. It is recommended to start with a moderate push-pace effort and maintain a consistent intensity throughout to ensure both athletes can move efficiently and effectively through each station.

It is important for athletes to adjust their movements based on their physical abilities to ensure that the intended stimulus is maintained by both parties.