S/S/S:

Back Squat

3X5

Increase weight each set

WOD:

Every Minute On the Minute for 10 min – Handstand Pushups

Minutes 1-3:

3 reps regular HSPU

(25# on both sides of an ab mat)

Minutes 4-6:

3 reps with small deficit

(45# on both sides of an ab mat)

Minutes 7-9:

3 reps with bigger deficit

(a 45# and 25# plate stacked on top of each other, on both sides of an ab mat)

Video courtesy of CoachRX.  Notice the speed difference in the kip on deficit and regular HSPUs.  You want even more control at the bottom of a deficit HSPU as balance is slightly off due to the deficit.

Scaling Options:

If you can get some HSPUs, go in this progression:

No plates on either side of ab mat

25# plates on each side of ab mat

45# plates on both sides of ab mat.

If no HSPU, 3 wall walks per minute.

Cool Down:

Banded bully stretch – 2 min per side

Oly Wall Stretch – 2 min per side