Warm-up
30|22 Cal Row
-Then-
2 Rounds
5 Prone Swimmers
10 V-Ups with Feet On Seat
10 BB Front Squat
10 BB Seated Strict Press
Skill Warm-Up
2 Rounds
40s Work|20s Rest
-Handstand Hold*
-Handstand Scap Push-Up
-Handstand Shoulder Taps
-Wall Climbs
*Wall Facing if able for all movements
ADV – Freestanding Holds and Taps
MOD Skill Warm-Up
-Plank Hold
-Scap Push-Up
-Plank Up/Over BB
-Lateral Plank Walks
Mobility
Shoulder Stretching
Calf Stretching
WOD
Every 5 Minutes complete a section for time:
30|23 Cal Row
10 Handstand Push-ups
21 Front Squats 115|75
30|23 Cal Row
10 Handstand Push-ups
15 Front Squats 135|95
30|23 Cal Row
10 Handstand Push-ups
9 Front Squats 155|105
30|23 Cal Row
10 Handstand Push-ups
6 Front Squats 175|115
30|23 Cal Row
10 Handstand Push-ups
3 Front Squat 195|125
Level 3 – 7 HSPU
Level 2- 95|65, 115|75, 125|85, 135|95, 145|100
Level 1- 55|35, 65|45, 75|55, 85|65, 95|75, 105|85
ADV – Deficit HSPU 6|3”, 135|95, 155|105, 175|115, 195|125, 215|145
RX + – Deficit HSPU – 4|2”
HSPU Sub– Seated strict press. Suggested DB weight- 40|25. Scale as needed.
Extra Work
5-4-3-2-1
Clean – Power or Squat
*Rest as needed between sets. Does not have to be touch and go