A. Handstand push-up skill and strength work:
- 5 minutes of HSPU kip practice, starting with the teddy bear stand variations shown here (video) by Carl Paoli (part 2 for more advanced athletes). Pick a variation or two and work on them.
- EMOM for 5 sets – 1-5 strict HSPU or 1-2 slow negatives (substitute seated DB presses)
- EMOM for 5 sets – Max effort sets of 1 1/2 push-ups.
B. From Nov 2 2016, for reps in each segment:
3 min AMRAP of double-unders (no substitutions), then:
6 min AMRAP of:
6 barbell front rack lunges (clean from floor) per leg (115/75, or scale as needed to roughly 30-40% of your back squat, whichever is less)
12 knees-to-elbows
Then, 3 minute AMRAP of double-unders.