Warmup:

Banded 7s – (See video below, courtesy of Mayhem Athlete)

-then-

3 Rounds:

5 Bow2Bends

5 empty bar RDLs

5 hang muscle cleans

5 hang power cleans

10 Plank Alt Shoulder Taps

For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass-thrus (palms down).

S/S/S:

Every 2 Min for 10 Min, perform:

2 Wall Walks

:30 Handstand Hold

Video courtesy of Matthew Stevens.

Aim to get the work done in roughly a minute every round.

WOD:

For Time:

10 Handstand Push Ups

30 Power Cleans (135/95)

15 Handstand Push Ups

20 Power Cleans

20 Handstand Push Ups

15 Power Cleans

30 Handstand Push Ups

10 Power Cleans

Video courtesy of CrossFit HQ.

Not gonna lie, this one will hurt a little.  Chip away at the reps and keep a steady pace.

Scaling Options:

HSPUs -> Pike Push Ups off box or floor -> high kneel DB press (7/10 RPE)

Bar weight -> 115/80 -> 95/65 -> as needed (ELITE: 165/115)

Cool Down:

Thread the Needle hold – 1 Min per side

Banded Bully Stretch – 1 Min per side