Warmup:

Banded 7s – 2 sets of 7 reps of each movement (see video below, courtesy of Mayhem Athlete)

-then-

3 Rounds:

3 Inchworm push ups

5 empty bar RDLs

3 high hang muscle cleans

3 hang power cleans

3 front squats

3 squat cleans

S/S/S:

EMOM 10:

Odd min – 5-7 Handstand Push Ups

Even min – :30 Handstand Hold

Video courtesy of CrossFit HQ.

Our first part of class will be working on honing in the Handstand Push Up technique.  Use this time to work on your efficiency of the movement.  If you have kipping HSPUs down, maybe try for strict.  If Kipping HSPUs are outside your wheelhouse, take it to Pike Push Ups off a box or the floor. If pressing upside down isn’t there yet, hit some OH DB press to build that strength.  In the even minutes, try to maintain that hollow body position in the Handstand Hold.

WOD:

15 Min AMRAP:

3 Handstand Push Ups

2 Squat Cleans (135/95)

6 HSPUs

4 Squat Cleans

Etc.…

Add 3 HSPUs and 2 Squat Cleans each round

Video courtesy of Rogue Fitness.

With this being a bit longer of an AMRAP, set a good pace from the start and maintain it throughout the whole time.

Scaling Options:

HSPU -> Pike Push Ups (box or floor) -> seated DB press

HS hold -> Pike Hold off box or floor

Squat Cleans -> Power Clean + Front Squat

Bar weight -> 115/85 -> as needed (ELITE: 165/115)

Cool Down:

Couch stretch – 1 Min per side

Scorpion Stretch – 1 Min per side