Skill
EMOM for 10 minutes
3 strict press or straight set of HSPU

For today’s skill work you have a choice between a straight set of strict handstand push-ups or 3 strict press with a barbell. Whether you decide to flip upside down or not we will be working on strict pressing strength today. If you are choosing to do strict handstand push-ups make sure you can complete reps with one to two ab-mats max. If you need more than two ab-mats to get reps done it would probably be more worth your while to grab a barbell and work on strict press to build more strength. You can choose to work with one weight the whole time for the strict press or add weight as you go depending on how you’re feeling.

Workout of the Day
3 rounds with 2 minutes at each station
calories
wall ball shots
rest

You’ll need a medicine ball and a machine of your choice for this interval style workout. You’ll start on either a bike or rower for two minutes. Try to settle into a good working pace that feels sustainable for each two minute work period. Next you’ll move on to your medicine ball to complete as may wall ball shots for two minutes. You’ll have two minutes of rest after four minutes of work and you’ll complete three rounds of this. Your score will be all your calories rowed or biked plus all of your wall ball reps.

standard: 16/12 lb
rx: 20/14 lb
sport: 20/14 lb
overachiever: 30/20 lb