Skill Work:
5 sets for quality:
Handstand walk (25 ft)
WOD:
AMRAP 12:
3 strict handstand push-ups
6 strict pull-ups
12 single-leg squats
Intermediate:
AMRAP 12:
2 strict handstand push-ups OR reduced ROM strict handstand push-ups
4 strict pull-ups OR foot-assisted pul-ups
8 single-leg squats OR ankle-wrapped single-leg squats
Beginner:
AMRAP 12:
3 seated DB shoulder presses (20/35 lb)
6 ring rows
12 reverse lunges
Home Workout:
Same as Rx
Movement scaling options:
Strict HSPU: Reps, range of motion, piked push-ups on a box or the floor, push-ups from the knees, dumbbell presses
Strict pullups: Reps, foot-assisted pull-ups, banded strict pull-ups, ring rows
Single leg squats: Reps, ankle-wrapped single-leg squats, alternating reverse lunges
Cool down:
1 set
1:00 banded shoulder stretch/arm
:30 butterfly stretch
:30 seated forward fold