Handstand Push-Ups

5 min Warm-up

• Shoulder

Strength

15 min Alt EMOM

• 8 – 10 Pull-ups
• Rest
• 8 – 10 Hand Stand Push-ups

Conditioning

For Time (20min Cap)

21 – 15 – 9

• Assault Bike
• KB Swings (53/35)

• 400m Run
• 30 Wall Balls (20/14)
• 10 Burpees

21 – 15 – 9

• Assault Bike
• KB Swings (53/35)

Warm-up

Strength

5 rounds

• 8 Reverse Hyper
• 8 Bench Presses (60%)

5 Rounds

• 8 Hand Release Push Up
• 8 Hip Bridges

Conditioning

For Time

• 2000m Row

Alt Tabata Warm-up

Strength

20 min ALT EMOM

• 8 pull-ups
• 8 toes-to-bar
• 8 Handstand push-ups
• 8 Dips

Conditioning

12-min AMRAP

• 5 GHD Sit-ups
• 7 burpee over the ball
• 100ft 80lb Bear Hug Ball Carry

If you are waiting for GHDs – Hold a High Plank

Warm-up (8min Cap)

5 rounds

• Rowling (
• Ball Thruster for each meter away from 100 – 5 max. (50/30)
• Hand Stand Kick Up

Strength

10 min AMRAP

• 3 – Handstand Push-Ups
• 4 – Bear Hug Ball Box Carry Overs (80/50)

Goal: 8+ Rounds

Conditioning

For Time: (18 / 20 min Cap)

buy-in: 10 Seated Shoulder Presses (35/25)

• 3,000k Row
• Every 2 min 10 Seated Shoulder Presses (35/25)