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STUDIO CITY

Deadlift 5-5-5-5 ** No Dropping
10 Handstand Shoulder taps in between each set 

“Nasty Sundae” 

3 rounds :
30 DB OH Lunges (45/35) Arms Straight OH **
20 Unbroken KB Swings (24/16)
10/7 Strict Supinated Pullups
5 Ring Muscle Ups [9 ring dips] 

After the 3 rounds : 
Immediately go into
50 Pistols 

Score today is the time after the 50 pistols are completed

Accessory:4 sets:
45 sec HEX Hold
15 rest
45 sec plank hold
15 sec rest
45 hollow body hold (accumulated)
15 sec rest

HERMOSA BEACH
STRENGTH
EMOM for 14minutes:
(alt minutes - 7 sets each)
2 Deadlifts @ 75%
10-20s Parallette (or box) L-sit

WOD
PART A
AMRAP in 8 minutes:
1/1* Single-arm Kettlebell Swing (53/35)
30ft Walking Lunges
1* Burpee Box Jump Over
30ft Bear Crawl

*add one rep each round for KBS & BBJO.
(set up KB and box 30 ft apart)

Rest 4 minutes

Then...
PART B
For time:
60 Single Leg alt Toes to Bar
1000m Row
 

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