Wednesday –

A; 3 Sets

A1. False Grip Ring Row to sternum x5

A2. Hollow Rock x20

A3. Muscle Up transitions x5-7

B. In 12 min;

Build to a 5RM Strict Press;

C. 15.4 Open WOD;

8 min AMRAP

Power Clean + HSPU

3 handstand push-ups

3 cleans 185/125

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round,

and 3 reps to the clean every 3 rounds.