GYMNASTICS

Strict Handstand Push-ups

On the 1:30 x 5 Sets:

1 Set of Strict Handstand Push-ups

STIMULUS

• Pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds

• For Example: It might be you goal to hold 5 sets of 9 across the board

• The goal is consistency across rounds here, as the score is the lowest of the 5 rounds

• Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)

• You can expect to have about a minute of rest between each set of strict handstand push-ups

• Choose a variation that allows you to complete at least 5 reps per set

GYMNASTICS

Handstand Walk Biathlon

For Time (10 Minute Cap):

300′ Handstand Walk/• 30 Seconds Box Shoulder Taps (Per 50’)

Every Break: 3 Ring Muscle-ups

WOD

”The Undertaker”

For Time:

2,000 Meter Erg Bike

30 Deadlifts (275/185)

40 Double Kettlebell Push Presses (53’s/35’s)

50 Meter Handstand Walk/• 30 Seconds Box Shoulder Taps (Per 50’)

SUBS

• 60/45 Calorie Assault or Echo Bike

• 1,000 Meter Row

WOD

GYM CLASS

“The Undertaker”

AMRAP 13:

Buy-In: 2,000 Meter Erg Bike

Directly Into…

5 Deadlifts (245/165)

15 AbMat Sit-ups

25 Double Unders