Warm Up:
3 sets:
:30 bike, row, or ski
5 push-ups to down dog
5 Kang squats
10 deadlifts (empty barbell)
Specific Warm-Up:
2 sets:
7 deadlifts
5 push presses
3 strict handstand push-ups
WOD:
AMRAP 12:
15 deadlifts (95/135 lb)
10 push presses
5 strict handstand push-ups
Intermediate:
AMRAP 12:
15 deadlifts (75/115 lb)
10 push presses
3 strict handstand push-ups
Beginner:
AMRAP 12:
10 deadlifts (35/45 lb)
10 push presses
5 pike push-ups
Home Workout:
AMRAP 12:
15 dumbbell deadlifts (35/50 lb)
10 dumbbell push presses (35/50 lb)
5 strict handstand push-ups
Movement scaling options:
Deadlift: Load, kettlebell sumo deadlift
Push press: Load, shoulder presses, dumbbell push press
Strict HSPU: Reps, pike push-up, push-up, push-up from the knees
Post-Workout Skill Work:
3 sets:
:20 side plank hold/side
:30-1:00 odd object hold