Pre WOD

3 rounds for quality

10 GHD situps

1:00 front plank hold

10 russian twists (#45/#25)(L+R=1)

Workout of the Day

3 rounds

5:00 AMRAP

3 handstand pushups (strict)

6 deadlifts (#245/#175)

9 box jumps (24″/20″)

2:00 rest