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WOD:

1) 5 sets of:

25-50ft Handstand Walk

3-5 Strict Handstand Push-ups

3-5 Kipping Handstand Push-ups

Rest 90-120 seconds between sets. The goal stimulus is to perform this as a complex. Walk to the wall and go directly into the HSPU’s.

2) 4 sets of:

8 Close Grip Bench Press +

30 second Ring Dip Support

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

3) Every 3:00 x 5 sets:

3 Squat Cleans +

3 Thrusters +

3 Push Jerk

Build as heavy as deemed fit.

4) 40 minute EMOTM:

1 – 150-200m Run

2 – 7 Single Arm Dumbbell Snatch 50/35 + 7 Single Arm Overhead Squats 50/35

3 – 10-20 Calories C2 Bike @ Damper 1

4 – 5-10 Devils Press 50/35

For Station 2, alternate arms from round to round. Pick output you can maintain for all 10 cycles.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE