EMOM 8 (0:40 work / 0:20 rest)

1) Handstand push ups*
2) Rope climbs

• Aim to fit in at least 2 sets of HSPU each minute. This means we want you to 1) move fast when doing HSPUs, 2) practice breaking them into sets with short recoveries. Choose the hardest variation you can get at least 8 reps/minute with (see movement options). Intent. Accumulate repetition volume to improve your HSPU/RC capacity

Movement options.
Handstand push-up → Strict deficit HSPU, 3.5/2” → Kipping deficit HSPU, 3.5/2” → Wall-facing HSPU → Strict HSPU → Kipping HSPU (control the descent/negative)