Warm-up
:30 on/:15 off
-Lateral Up & Overs
-Plank Ups w/ Feet on Box
-Right Side Hip Raises w/ Feet on Box
-Left Side Hip Raises w/ Feet on Box
-Tranverse Box Jumps
-Decline Push Ups
– Handstands on the box
Strength
EMOM10
2 Thrusters
-Can be from the rack or the floor.
WOD
12 Minute AMRAP
5 Handstand Push-ups
7 Deadlifts (225,155)
9 Box Jumps
Level 2- 185,125
Level 1 – 135,95, Regular Push-ups x 2
ADV – (275, 185) Strict Handstand Push-ups to 4/3 Inch Deficit
Coaches Note: Find a HSPU scale that works for you and you can get in and out of quickly for your 5 reps- Options include – strict db press, hspus in bands, hspus to 1 abmat, box modified hspus or push ups.
Extra Work
Ski 1k
Bike 1.5 Miles
Row 1k