WOD:

#Back in Black

AMRAP 3 Minutes 
30 GHD Sit Ups
3/2 Legless Rope Climbs (9/6 Strict Pullups)
Max Strict Handstand Push ups
– Rest 1 minute, then repeat until 63 reps of Strict Handstand Push Ups are complete – (Can scale to 30 Reps Strict and 30 kipping Handstand Pushups)

Open Prep Option:
AMRAP 3 Minutes 
25 Weighted Ab Mat Sit Ups GHD Sit Ups
3/2 Rope Climbs or (9/6 Strict Pullups)
Max Strict Handstand Push ups/Handstand Push Ups
– Rest 1 minute, then repeat until 30 reps of Strict Handstand Push Ups AND 30 regular handstand push ups are complete –

SCALED VERSION:

AMRAP 3 Minutes 
21 Abmat Sit Ups
21 Plate Ground Overhead (45/35lbs)
Max Strict DB Press (35/25lbs)
– Rest 1 minute, then repeat for 5 Rounds

**The goal should be to have at least 40 – 60 seconds to perform Handstand Push ups (OR Dumbbell Strict Press). If you have less time than that in round 1, then start scaling reps or movements to maintain stimulus.

Target Time: 9-12 minutes

Time Cap each set: 15 minutes

CASHOUT:

#accessory

2-4 rounds:
50′ Banded side step (each side)
20 Shrimp Squat (total)
10 Weighted Single Leg Glute Bridges (light/moderate) (each side)

Shrimp Squat
Single Leg Glute Bridge – use weight

OPTIONAL CARDIO WOD:

#its a long way to the top

Assault Bike (or Echo Bike) & Run:
7min run at easy pace, 2min rest,
90sec bike at fast pace, 2min rest,
5min run at moderate pace, 90sec rest,
60sec bike at faster pace, 90sec rest,
3min run at moderate pace, 1min rest,
30sec bike at fastest pace