Warm Up:
3 sets:
:20 work/:10 rest
PVC pass-throughs
Groiners
Piked push-ups
Counter-balance squats
– Use a 10-15-lb plate for the squats and elevate the feet as desired on the piked push-ups.
Skill Work:
On a 5:00 clock:
Max-distance handstand walk
WOD:
For total time:
3 rounds:
12 strict handstand push-ups
50 air squats
– Rest 3:00 –
3 rounds:
12 kipping handstand push-ups
25 box jumps (20/24 in)
Intermediate:
For total time:
3 rounds:
6 handstand push-up negatives
50 air squats
– Rest 3:00 –
3 rounds:
6 kipping handstand push-ups
25 box jumps (20/24 in)
Beginner:
For total time:
3 rounds:
15 hand-release push-ups
30 air squats
– Rest 3:00 –
3 rounds:
15 push-ups
15 box jumps (20/24 in)
Movement scaling options:
Strict HSPU: Reps, negatives, piked push-ups, DB strict presses
Air squats: Reps
Kipping HSPU: Reps, range of motion, DB push presses
Box jumps: Height of box, step-ups
Limited equipment:
For total time:
3 rounds:
12 piked push-ups
50 air squats
– Rest 3:00 –
3 rounds:
12 deficit push-ups (2/4 in)
25 jumps across a 3-ft space
Cool down:
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift