Skill

EMOM for 10 Minutes
30 seconds of strict handstand push-ups

Today we’re working on handstand push-ups in their strict form.  Strict hspu require more strength than kipping so scale if you need to but keep the stimulus intact. Keep your feet on the ground or use a box and perform push-ups in a pike position if you are still building the strength.  If you are just learning the movement using 1 or 2 abmats is okay but remove them over time as you gain proficiency.  Focus on finding the same tripod position that you do in kipping hspu and keep your body tight as you lower yourself down and press back up. Handstand push-up sets are hard to maintain so keep that in mind when deciding how many to do during each work period. If you require more than 2 abmats to get the reps done you will be better off using dumbbells for some seated dumbbell presses.

WOD

AMRAP in 10 Minutes

8 Deadlifts 155/105 lb
4 Push press 155/105 lb
2 Front rack walking lunge step 155/105 lb

Workout notes

Today’s workout is a short triplet of three barbell movements.  The benchmark load is fairly heavy for the push press and lunge but the set sizes are small.  You can use this opportunity to try a heavier load than you might normally use but be sure to test both the lunge and push press and adjust the weight on the bar according to which is most difficult.  You should be able to complete a set of each movement when fresh but there is no need to try to do an entire round “unbroken” and it might even slow you down across ten minutes.  Add some strategic rest as needed and if you do an extra power clean here or there you might find that your breaks are shorter which will allow to maintain a fairly steady intensity level.