Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. PNF stretch hamstrings
2. Technique review: the zombie deadlift set-up.
3. Deadlift 1-1-1-1-1-1-1. Press 1-1-1-1-1-1-1.
Warm-up to a challenging triple, then seven supersets to determine the heaviest weights you can pull and press for a single rep today. Don't worry about trying to PR--just go heavy.
4. Technique review: scaling the handstand push-up. Dumbbell press, down pike pike press (you must have at least 15 strict push-ups in order to do DDPP), pike press from box (required: at least 15 DDPP), strict against-wall handstand push-ups, (required: at least 15 DDPP from 24" box) kipping HSPU (required: 15 strict HSPU). Remember, if you begin to miss reps or your form starts to deteriorate during the WOD, default to the next movement down in the hierarchy you can do well. No flailing!
5. "Diane" 21-15-9 reps for time of Deadlifts Handstand push-ups
Level III: Your goal is to get 45 deadlifts and 45 handstand push-ups in under 6 minutes. Deadlifts @ 225/150lbs, HSPU to floor (if you plan on kipping, use the red crash mats). Level II: deadlifts @ 60% of today's 1RM (up to 225/150lbs). Headstand push-ups to no more than one Abmat--otherwise use some version of the pike press. Structured as follows: AMRAP :75 deadlifts. If you get to 21 before time is up, move on to... AMRAP :75s HSPU. If you get to 21 before time is up, move on to... AMRAP :60s deadlifts. If you get to 15 before time is up, move on to... AMRAP :60s HSPU. If you get to 15 before time is up, move on to... AMRAP :45s deadlifts. If you get to 9 before time is up, move on to... AMRAP :45s HSPU. If you get to 9 before time is up, you're done. Level I: six rounds not for time of 5 deadlifts and 5 pike presses or dumbbell presses. Rest 30s between sets.