Conditioning (15 minutes)

Lurong Challenge WOD 3

7 min amrap

  • Men’s Rx- 225 lb Deadlift, Hand Stand Push Ups
  • Men’s Scaled- 155 lb Deadlift, Hand Release Push Ups
  • Women’s Rx- 155 lb Deadlift, Hand Stand Push Ups
  • Women’s Scaled- 105 Deadlift, Hand Release Push Ups

Strength

Part 1.  (15 minutes)

Back Squat  5 5 5

Part 2. (10 minutes)

Shoulder Press 3 3 3