Strict Handstand Push Up

15 min. to work on different --Strict Handstand Push Up-- Progressions/Regressions

Strength Accessories

EMOM for 16 min. (30 sec. on/30 sec. off):

1. min.: Ring Top Hold
2. min.: Hollow Body Band Pull Down
3. min.: Chin Over Bar Hold
4. min.: Barbell Roll Out

Gymnastics Strength

4 sets
1-2 legless ropeclimbs or 3-4 horizontal climbs
8 ring archer pushups (1 rep = 1 pushups/archer left/archer right)

Wod

8 sets in teams of 2 as (ygig)
15/10 cal bike
5 devils presses (2x15/2x10)
Rest while partner works

Tc 12 min

Split Jerk

- 1RM
(TC: 10 Min)

EMOM 3:
- 1 @ 90%

EMOM 3:
- 2 @ 80%

EMOM 3:
- 3 @ 70%

Push Press

- 2x ME @ 60% of 1RM Split Jerk
Rest 60s

2 Rounds:

- ME HS Hold
- ME Wallsit
- 200m KB FA Walk
Rest 60s

In Teams of 2 as YGIG:

AMRAP 42:

A.
6-5-4-3-2-1:
- Min Row

B.
AMRAP: SU
*EMOM: 6 Burpees (no Jump)

Snatch Complex

6 sets of:
P. Snatch + Below Knee Snatch + OHS (3sec. pause in bottom)
start @ 60% and work up in weight by feel

Push Press

8, 6, 4, 2
go heavy for each set

Accessories

3 sets of:
6-8 Chest supp. BB rows
8-10 single arm DB Floor Press (each side)
1-2 legless RC
20-30 banded triceps Push downs
rest 2min

Accessories

3 sets of:
15 bent over DB rev. flys
je 10-15sec. Y-W-T hold
rest 60sec.