Warm-up
50 Double Unders
10 Strict Pull-ups
15 Good Mornings
20 Medicine Ball front squats
-Spend 5 minutes stretching the quads and getting the shoulders ready for the hspus
Skill
-Strict Handstand Push-ups
-Ring Handstand Push-ups
-Band Resisted HSPUs
Gymnastics
EMOM 7
5 Reps of HSPUs depending on your level
-Ring
-Parallette
-Strict
-Kipping
WOD
“Nutts” 10 Handstand push-ups
15 Deadlifts (250,165)
25 Box jumps, 30,24
50 Pull-ups
100 Wallball shots, 20,14
200 Double-unders
Run 400 meters with a 45,25lb plates