Warmup
Skills
[BASED ON MAX SET OF STRICT HANDSTAND PUSH-UPS]
5-9 Unbroken: 3-2-2-2-2
10-14 Unbroken: 4-4-4-3-2
15-19 Unbroken: 9-8-8-7-6
20-24 Unbroken: 12-10-10-8-6
25+ Unbroken: 18-15-14-10-6
Strength
6 Sets:
Bench Press
All Sets Based on 1RM Bench Press
Set 1-2: 4 @ 83%
Set 3-4: 3 @ 88%
Set 5-6: 2 @ 93%
WOD
10 min cap
20 thrusters 115/75
40/32 cal bike
20 thrusters
Accessory
4 Rounds:
:30s Wall Walks
:30s Belly To Wall Handstand Hold
1:00 Rest Between Rounds
Comments