Warm-up
Burpee Breakdown
Overhead mobility
Tricep mobility
Skill
Handstand Hold
Handstand Push-up
WOD – 12 minute Cap
“Bruised Ego”
60/50 Calorie Row
30 Handstand Push Ups
60/50 Calorie Row
Intermediate- 30 Push-ups
ADV- 10 Strict Deficit Hand-stand Push Ups (3.25″/2″)
20 Deficit Handstand Push Ups (3.25″/2″)
5 minute Rest
WOD 2
Every 3 Minutes for 12 Minutes
250m Ski or 15/12 cal Bike or 200m run
15 GHDs
Extra Work
Warm-up
snatch and then complete
“Ascent”
1 Rep Attempt every 3 Minutes
15 seconds to complete the lift
3 Attempts