WOD

Elevated Hip Bridges
Single Leg Deadlifts
Downward Dog Scapular Push-ups

row progression
wall walk + hold
squat variations

Weightlifting

5x
3-5 Deadlifts
(build up to above working weight and back down)

5-7 wall ball shots (build to working weight)

Gymnastics

Practice Handstand Push-ups and Kipping Handstand Push-ups to Open Standard

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups

O2: Metcon (AMRAP – Reps)

Amrap 11mins
33 Deadlifts
33 Wall ball Shots
33 cals Rower
33 DB Press