WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Work up to a 2RM bench press

Then

Superset

5×3 bent over rows AHAP

3×3 bench press @ 85% of 2RM

10-8-6-4-2 reps of:

Deficit handstand push ups*

Power cleans 125/185

* female: 1×45 & 1×25 each side w/ abmat or 1×45

*male: 2×45 each side w/ abmat or 1×45 & 1×25

Extra Credit

Not for time:

40 dips

50 banded face pulls

3-5 rounds

30-60s each side, side plank