| Warmup :30 handstand shoulder taps 10 hawaiian squats :30 hollow hold x 3 rounds Then warm your strict press up to about 70% |
| Strength Strict press Every :90 for 10 rounds, 1 rep, getting heavy. Start at about 70% No equipment–hardest handstand variation you can do kb/db–1-3 press/arm (add tempo if it’s light) barbell–1 rep |
| CrossFit Wrokout 15:00 AMRAP lunges shoulder to overhead No equipment–20 lunges total, 8 pike hspu kb/db–16 total shoulder to overhead,16 lunges suitcase or farmer barbell–12 back rack lunges, 12 shoulder to overhead (you may jerk the first one from behind the neck) |
| Extra Work Below Knee Hang power snatch 10:00 EMOM 3 reps @ 65% then 5 sets of 10 single leg rdl/leg 10 tempo hip thrusts–2 seconds up 2 seconds down |
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