Skill
AMRAP in 8 minutes:
2 strict toes to bar
4 kipping toes to bar
6 handstand push ups (strict or kipping)

Before you tackle the handstand push up, make sure that you’re able to do about 10 strict and solid regular push ups, and have the shoulder mobility to go overhead. Feel free to stick with regular push ups (8-12 reps per round) if you aren’t ready to get into the handstand push ups yet. If you’re new to the handstand push up or haven’t practiced it in a while, stack up 2-4 abmats underneath your head to give yourself and easier range of motion.
Scale the range of motion on both the strict and the kipping toes to bar to keep the technique and cadence consistent. You should ideally be able to do the 2 strict plus 4 kipping in one set without dropping off the bar.

Workout of the Day
5 rounds:
2 minutes to complete: 20/16 cals, then max hang squat cleans in remaining time
2 minutes of rest

Each 2 minute interval will start with a hard effort on the machine. It should take you about 0:45 to 1:15 to finish your calories before getting on your barbell and hanging on for a few hard and fast sets. Use a weight that lets you hit 5-10 reps per set, with about 5-10 seconds between sets. The goal here is to go fast enough that you need the full 2 minutes to recover and get ready to repeat the effort. Record the total number of hang squat cleans that you accumulate; the calories are just a buy-in, and don’t count towards your total.

In large classes, one group will stagger by 2 minutes and get their work done in the other group’s rest interval.

standard: 95/65 pound bar
rx: 115/85 pound bar
sport: 27/21 calories, 115/85 pound bar
metcon: 5×2:00 on, 2:00 off