WOD for Sunday, Jul 17, 2022

"Mary"
20 min AMRAP
5 handstand push-up
10 pistol squat
15 pull-up

Back squat 10-8-6-4-2 reps

Shoulder press 10-8-6-4-2 reps

Deadlift 10-8-6-4-2 reps

accumulate 2min plank hold
accumulate 2min arch hold
accumulate 1min L-sit hold

Partner workout
Both do 5 rounds of
250/200m row
15 sit-up

on the minute for 8 min
1-4 ring muscle-up / progression

for time:
21 – 15 – 9 db one arm hang cluster 22.5/15
15 – 12 – 9 ring dip

every 2min for 7 sets of the following complex:
1 power clean
1 hang power clean
1 push jerk
1 split jerk

start @50% 1 rm

"Andi"
For time:
100 hang power snatch 30/20
100 push press 30/20
100 sumo deadlift high pull 30/20
100 front squat 30/20