Strength/Skill:
Pause Overhead Squat 6×1@90% E2M
-Pause to stabilize in the basement, then stand
Metcon:
14 min AMRAP
6 Deficit Handstand Pushups 2×45/1x45lb plate
8 Front Squat 185/125lb
10 Deadlifts 185/125lb
Accessory Work:
4×12-15
Preacher Curls (use foam box, ghd, or bench)
Bench Dips till failure (explosive on the way up -pause at the top for 1-2 seconds and squeeze as hard as you can- then slow on the way down)
