A) 12 minute alt gymnastics EMOM:
1) 8-15 kipping toes to bar
2) 30 second hollow hold
3) 5 pike pushups or 5 strict HSPU + 5 heavy db seated press
B) Age Group Semifinals WOD 3 (45-54 age division)
5 rounds of 2 minutes on 1 minute off for max reps:
7 deadlifts (155/105lb)
5 power cleans
3 STOH
*Start back at the beginning of the round on each new 2 minute interval
**Recommendations: 4-3 deadlifts, power cleans in quick singles, unbroken push jerks
***Modification: 135/95lb (55+ age division) Rx+ : 185/135lb (35-44 age division)
