Warmup:
A1. Hand Stand Walk - 5’
Skill development: 5’ work, plank on parallets
GIMNASTIC PUSHING (courtesy of Harry Palley)
A. STRICT HSPU
Option #1 – Handstand Pushups
AMRAP 5 of the Unbroken Complex: 5% of Benchmark - Dead-Stop Strict HSPU
7% of Benchmark - Strict HSPU 10% Benchmark - Kipping HSPU
Option #2 – Pike Pushups 5% of Benchmark Box Shoulder Taps, each side
5% of Benchmark Box Pike Pushups
STRENGTH
B. DEADLIFT
21 set ox 1 rep @3MAV
CONDITIONING
C1. CROSSFIT:
For Time: (7' cap)
750/600m row
50 DB/KB Snatch (22,5/15)
7 D-ball Shouldering (50/30)
C2. RUN&DRAG
5 Rounds For Time:
300 Meter Run + 100 Meter Sled Drag (3/4 Bodyweight)
Work:Rest 1:1
ACCESSORY
D1. Bulgarian Deadlift Tempo 2020 - 6-8 reps x 3sets
D2. 1’ Rverse Plank Glute Bridge Hold x 3sets - 30” rest