For Total Reps:
1:00 Deadlifts, 225#/155#
1:00 Handstand Pushups
0:45 Handstand Pushups
0:30 Handstand Pushups
Deadlift: Athlete should more or less be able to perform controlled touch-and-go reps for the full duration of each round.
MOD1: Scale load accordingly.
MOD1: HSPU from Box
MOD2: Kettlebell strict press
1) 3 Rounds for Total Distance:
2:00 Handstand Walk
All athletes who can handstand walk should do so for this workout, even if they accrue minimal distance. Scale movement to one of the following.
Partner Assisted Handstand Walk: https://www.youtube.com/watch?v=C-T7wwVQgHI make sure not to push sets to failure!
Bear Walk:https://www.youtube.com/watch?v=jNwx_LsGgrc focus on position and control, not speed/total distance.
5 Muscle-Ups or Low Rings Banded Toe Up + Hip Up
Banded Toe Up + Hip Up (video): https://www.youtube.com/watch?v=qjMRiekFfU0&feature=youtu.be