A. Handstand push-up strength:
- EMOM for 10 minutes: Odd 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). Even minutes: 1-2 wall walks.
If you’re doing the DB presses, try to increase the weight or reps from last time. Focus on a full lockout of the arms at the top.
B. 4 rounds of 3 minutes of:
10 front squats (135/95 or 50%, whichever is less)
10-20 push-ups (scale up to ring push-ups)
AMRAP double-unders (or attempts).
Rest 1 minute.
For the push-ups, use a variation or rep count that will enable you to get at least the first round unbroken. You should be spending roughly 1 minute (or less) on each movement.