Warm-up
15/12 Cal Row
5 Wall Climbs
15/12 Cal Row
20 Shoulder Taps *Freestanding if able
15/12 Cal Row
20 Good mornings
Mobilize overhead position – with bands, barbell smash, lax ball, etc. (athlete’s choice)
Test
Max Freestanding Handstand Hold
Strength
1. Work up to Max weight for the complex:
1 Push-press
3 Push-jerks
2. Deadlift with Chains
3-3-3-3
WOD (15 Minute Cap)
60 Calorie Row
30 Strict Handstand Push-ups
60 Calorie Row
30 Kipping Handstand Push-ups
Regional- 20 Strict Handstand Push-ups
Open- Max strict unassisted then Bands