A. Handstand push-up strength:
- EMOM for 10 minutes: 1-5 strict HSPU OR 2-5 kipping HSPU OR piked push-ups (feet on box, hands on parallettes) OR seated DB presses (on floor). Try to increase reps or difficulty from last week.
B. EMOM for 18 minutes:
Minute 1: 5 deadlifts (135/95 or 35%) + 5 bar hop burpees
Minute 2: 5-8 pistols per leg
Minute 3: 6 ring rows + 6 ring dips.
You should be doing no more than 40 seconds of work per round, so keep that in mind when you are scaling the movements. With larger groups, we will have people start at different stations.