Friday, May 5th

2RFT (30 min cap) 100 DU/200 SU 800 Meter Run 40 Alternating Pistols Squats | Pistol Progressions | Goblet Squats 53/35 (or scaled weight) 25 Box Jump Overs 24″/20″ 10 Strict Deficit Handstand Push-Ups 4″/3″ | Strict HSPU 0-2 mats | Heavy Z-Press

Workout – we have a relatively longer conditioning piece immediately couples with higher skill, strength based movements. We should have plenty of time to demo movements and find appropriate scales, but specifics are listed below: Pistols – scale to assisted pistol (heel elevated, weight in offhand) or banded assistance assuming its controlled. Then scale to gobletsquats Box Jump Overs – slow and consistent rather than long breaks. Deficit HSPU – Scale to Strict or strict w/ 1-2 mats, finally a heavy z-press (2-3 sets)

Core: 3 Sets of Max Hanging Straight Leg Raise