STRENGTH:

#handstandpushups

On the 1:30 x 5 Sets

1 Set of Strict Handstand Push-ups  (Scale to inverted hspu from box or ground, strict db press, or kipping hspu)

*This Strict Handstand Push-up piece is a repeat from last week

*The goal of today is to best lest week’s effort

*As a reminder, let’s 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

WOD:

#black rose

On the 4:00 x 5 Rounds:

50 Double Unders  (Scale to 75 Singles or 6/4 Cal Ski)

10 Chest to Bar Pullups or Regular Pullups, or 5 Bar Muscle Ups or 2 Rope Climbs (15′)

5 Power Snatches  –  Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day

*These reps do not need to be completed touch and go

*BeachFit will do 10 Alternating DB Power Snatches instead of Barbell Power Snatches

CASHOUT:

#bike conditioning

2-4 Rounds, Not for Score:

4 Minute Bike

1 Minute Rest