SKILL:
Handstand Push-ups
—No Handstand—
EMOM 10 of:
Min 1-5: 3-5 Pike Push-ups w/ feet on ground
Min 6-10: 5 Seated DB Strict Press
—Beginner—
EMOM 10 of:
Min 1-5: 1-2 HSPU Negatives
Min 6-10: 3-5 Pike HSPUs w/ feet on box
—Intermediate/Advanced—
EMOM 10 of:
3 HSPUs (Advanced – build in deficit)
CONDITIONING:
For Time:
60/40 Calorie Row
30 Push Press @ 115/80
60 Hang Power Clean
30 Push Press
60/40 Calorie Row
*16 Minute Cap