0:00-15:00 General Warm-up

15:00-20:00 Transition to Skill Work

20:00-34:00 Skill Work

34:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds:

20sec Standing Shoulder Stretch

20sec Bent Arm Pec Stretch on Rig

10 Iron Crosses

10 Scorpions

—then—

3 Rounds

10 Push Press

10 Snatch Grip Bent Over Rows

2) Skill: Handstand Push-ups

Alternating Every Minute on the Minute for 14 minutes (7 sets):

5 x Handstand Push-ups (hardest version you can, see below)

10 x Snatch Grip Bent Over Rows

HSPU:

Strict Deficit @4/2”

Strict

Kipping Deficit @4/2”

Kipping

Double DB Push Press

3) MetCon:

Alternating Every Minute on the Minute for 10 minutes (5 sets each):

15/12 Calorie Row

15 Box Jumps

*Pace: Aggressive: 40/30 seconds, Solid: 45/35 seconds , Limit: 50/40 seconds

*start people at different movements if needed

Level 1: 10/8 cal row, 10 box jumps and /or 16/12”

Level 2: 12/10 cal row, 12 box jumps and/or 20/16”

Level 3: as is

4) COOL-DOWN