It takes zero expertise to recognize proper human movement.
WOD
1) Back Squat 5×5 build to a 5RM
Rest 20 seconds
Strict Handstand Push-Ups 5×10-15
Rest 3 Minutes
Scale with 10-15 Kipping HSPU or 4-6 Wall Walks
2) 1000 Meter Row for Time
ALL OUT. Should see a lot of PRs
COMP
1) Two sets, not for time, of:
Kipping HSPU x 12-15 reps
Double-Unders x 50 reps
Bar Muscle-Ups x 3-6 reps
For each of these movements, work on movement efficiency – make these as effortless as possible.
2) 1 Snatch, Every two minutes, for 20 minutes (10 sets):
Follow these percentages by the minute: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
If you make a lift go forward one load, if you miss go back one load. Like board game, you have to make it to advance. You will only make it to the 95+ if you make the first 9 lifts.
3) Complete as many reps of Power Snatch as possible in 5 minutes of:
Row 1000 Meters
Max Reps Power Snatch (135/95)
Rest 5 minutes, and then when the clock hits 10:00, perform the following…
Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Max Reps Toes to Bar
Rest 5 minutes, and then when the clock hits 20:00, perform the following…
Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 1000 Meters
Max Reps HSPU