Deadlifts and Strict Presses then SDHP, Power Cleans and Push Press

1 round to warm up of L-Sit Complex using low paralettes…

• 10 second Seated Forward Fold (Yoga)
• 10 x Pike Lifts with hands at knees
• 10 x Pike Dips (Lift your butt)
• 10 x Press to L-Sit (Lift you butt and legs)
• 15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

Then accumulate 30 seconds, breaking as needed

• L-Sit Hold

5 rounds of

• 3 x Deficit Deadlift @ 1.6x Bodyweight from 10cm Step
• 6 x Seated Strict Press @ 18kg

Then, inspired by multiple WODs, AMRAP in 10 of

• 20 x Hang Sumo Deadlift High Pull @ 85lbs
• 20 x Hang Power Clean
• 20 x Push Press

Results: Used 245lbs for the Deadlifts. Brpke L-Sit into 6 x 5 second rounds. Metcon 2 rounds. Serious arm pump.