Skill

EMOM for 10 Minutes

30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each  minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box are a great option.

WOD

10 Rounds for reps of

30 seconds of two arm dumbbell thrusters 50/35 lb
30 seconds of rest
30 seconds of burpees
30 seconds of rest

Workout notes

Today’s workout features two difficult conditioning movements performed on 30 second intervals. Your workout will be scored by your total number of repetitions completed across all 10 rounds.   Use this opportunity to go hard on both movements! The prescribed two arm dumbbell thrusters will feel quite a bit heavier than the equivalent load performed with a barbell so be sure to test the weight you plan on using for the workout and make sure you can perform a moderate sized set while fresh.  Use the 30 second rest intervals to increase the intensity of both your burpees and and thrusters.  Try to go a little bit faster in each round than you would if this was a straight AMRAP or for time workout!