Handstand Push-Ups

5 min Warm-up

  • Shoulder

Strength

15 min Alt EMOM

  • 8 – 10 Pull-ups
  • Rest
  • 8 – 10 Hand Stand Push-ups

Conditioning

For Time (20min Cap)

21 – 15 – 9

  • Assault Bike
  • KB Swings (53/35)

  • 400m Run
  • 30 Wall Balls (20/14)
  • 10 Burpees

21 – 15 – 9

  • Assault Bike
  • KB Swings (53/35)

Warm-up

  • Bench Press Warm-Up

Strength

5 rounds

  • 8 Reverse Hyper
  • 8 Bench Presses (60%)

5 Rounds

  • 8 Hand Release Push Up
  • 8 Hip Bridges

Conditioning

For Time

  • 2000m Row

Alt Tabata Warm-up

  • Hollow Bodies on the bar
  • Handstand Kickup and Hold

Strength

20 min ALT EMOM

  • 8 pull-ups
  • 8 toes-to-bar
  • 8 Handstand push-ups
  • 8 Dips

Conditioning

12-min AMRAP

  • 5 GHD Sit-ups
  • 7 burpee over the ball
  • 100ft 80lb Bear Hug Ball Carry

If you are waiting for GHDs – Hold a High Plank

Warm-up (8min Cap)

5 rounds

  • Rowling (
  • Ball Thruster for each meter away from 100 – 5 max. (50/30)
  • Hand Stand Kick Up

Strength

10 min AMRAP

  • 3 – Handstand Push-Ups
  • 4 – Bear Hug Ball Box Carry Overs (80/50)

Goal: 8+ Rounds

Conditioning

For Time: (18 / 20 min Cap)

buy-in: 10 Seated Shoulder Presses (35/25)

  • 3,000k Row
  • Every 2 min 10 Seated Shoulder Presses (35/25)