Skill
EMOM for 10 minutes
Straight set of Strict HSPU or Strict press (working from the floor)

For today’s skill work you have a choice between strict handstand push-ups or a strict press with a barbell. Whether you decide to flip upside down or not we will be working on strict pressing strength today. Complete one straight set of handstand push up reps or strict press reps every minute for ten minutes.

Workout of the Day
5 rounds for time
25 jumping squats
15 deadlifts

Spend some time working up to a light to medium weight deadlift for today’s workout. The goal should be to find a weight that you can complete about ten reps unbroken with when you are fresh. Keep in mind that the workout will start with jumping squats so you will not be fresh when you make your way to the barbell. If you need to scale today’s workout you can either make sure your barbell is nice and light or cut the rounds down from 5 to 3 or 4 . Today’s workout is for time!

standard: 155/105 lb
rx: 185/125 lb
sport: 225/155 lb
overachiever: 245/165 lb

CFD at home:
Today’s workout can be done with a barbell, kettlebell or dumbbell. If you are working with a dumbbell or kettlebell you will want to do your deadlifts in a sumo stance rather than a classic deadlift position. Your feet will be a little wider than a squat and the weight should touch the ground between your feet for each rep. You may also want to bump the deadlift reps up a bit depending on your weight. If you have something slightly heavy try 20 reps every round and if your weight is pretty light go for 25 deadlift reps in each round rather than 15. The squat jump reps can stay the same! Today’s workout is for time. See you on the leaderboard!