Skill: Handstand Holds and Negatives

 

Strength: Strict HSPU/Negatives/DB Press

In 12 Minutes Complete 3 Rounds for Quality:

A1) Strict HSPU x 3-7 (or 4 HSPU Negatives)(7 Strict DB Press)

A2)HS Hold x :30 secs

A3)1:00 of HS Walk Practice (or Kicking up Practice)

 

Conditioning:

16 Min AMRAP

40 Box Jumps + Step Downs

40/32 Cal Row

30 Wall Balls

30 Abmat Situps

20 HSPU

20 Foot HS Walk

 

L1: 24/20, 30/20, HSPU, HS Walk

L2: 24/20, 20/14, HSPU, Accumulate 1:00 HS Hold

L3: 20/16, 14/10, 5 Wall Walks, Accumulate 2:00 Plank Hold

L4: Plate Jumps, 10/6, DB Push Press, Plank hold x 1:00