5 Push press + 10 front rack reverse lunges
4 Push press + 8 front rack reverse lunges
3 push press + 6 front rack reverse lunges
2 push press + 2 front rack reverse lunges

Between sets: 20du/crossover jump + 15s chin up/ring row hold

4x5min
12 syncro wall ball
12 ygig burpee box over
12 syncro OH KB swing
12 ygig burpee box over
12 syncro plate gtoh

new round every 5min
Time cap for 1 round 4min

For quality: increasing weight
5 push press + 10 front rack reverse lunges
4 push press + 8 front rack reverse lunges
3 push press + 6 front rack reverse lunges
2 push press + 4 front rack reverse lunges

Between sets 20 Du/crossover jump + 15s chin up/ring row hold

14 rounds For Time with partner:

500/400m Bike
5 power clean
7 pull ups

IGYG

TC30

1A) Hand stand 4x24s
1B) shrimp squat 4x10 alternating

A) Skill
Hand stand walk

B) Strength
3 sets
“AMRAP” 2 min.
3/2 legless rope climbs
max rep strict hand stand push ups in remaining time
-rest 2 min.-

(Rope climb options: legless, regular, off box/floor.
HSPU options: deficit, regular, w/ AbMat, negative HSPU, pike push ups)

Choose an option that allows you to do 6-10+ reps/round.

C) Core work
Tabata
side V sit ups (4x20” each side)

10 Rounds

• 2 min ERG @ 75%
• 2 min quality work with weights

90 Minutes

10 Min Any Machine
12 TTB
2 Rope Climb

Warm up
3 rounds
1:00 row (increase pace each round)
20 reverse lunges
5 inch worm with push up
5+5 squat strech
:30 HS HOLD

test strict handstand push ups and get ready for them.

Row 1600m for time