Warm up-
teams of 2- 8 minutes of bike, switch every 30 seconds

Strength-
20 Minutes to find you max “Macho Man” (stolen from comptrain)
Macho man is
3 power cleans (touch and go)
3 Front Squats
3 Push Jerks
*start very light on this and get your working sets in and build up slow

Wod
5 Minute Amrap
500 M Row Sprint-
max hand stand push ups with remaining time (sub dumbbell presses)

REST 5 MINUTES

5 minute amrap
500M row sprint
max hand release push ups

 

Score is total push ups