Warm-up: 10 Minutes

• 2:00 Row 20
• PVC Pass throughs
• 5 Inch Worms + 2 Push Ups
• 1:30 Row
• 15 PVC Pass throughs
• 0:30 HS Hold
• 1:00 Row
• 10 PVC Pass throughs
• 10 DB Strict Press (light DB each arm)

Strength/Upper Body

• Push Press 3-3-3-3
• Use the heaviest weight you can for each set.
• Rest as needed between sets.

Work up for a moderate set of 3, it should not be a max. This is supposed to prime you for the max set of HSPU!

Part II

• A single set of Handstand Push-ups for max reps.

One good set without coming off the wall, strict HSPU if possible if not do kipping HSPU. If you don’t have HSPU do a max set of push ups and then spend no more than 10 Minutes working on HSPU. For the HSPU working on box HSPU could be a helpful accessory!

Metcon: Rounds for time

• 5 rounds for time of:
  • Row, 400 m
  • 5 Double Dumbbell Shoulder Press, 50/35 lbs
  • 6 Double Dumbbell Thrusters, 50/35 lbs

Scaling Options: Scale the DB weight to keep these unbroken or no more than 2 sets.