STRENGTH:

#handstand pushup/pressing (10min)

Scale: Inverted Handstandpushs off box, Strict DB press or Pushups

10 Sets for Time:

40% of Max Strict HSPU 

Then…

#overhead squat 

Every :90 for 7:30:

5 Sets:

1 Tempo Overhead Squat*
1 Overhead Squat

At 0:00 – 60% of estimated 1RM OHS *Scale to Front Squats/Back Squats if needed

At 1:30 – 63%
At 3:00 – 66%
At 4:30 – 69%
At 6:00 – 72%

*Tempo – 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand. All repetitions are taken from the rack.

BeachFit will do:

2 *Tempo KB Goblet Squats every :90

WOD:

#Slap Happy

In a 5:00 Window…

100 Double-Under Buy-In (Scale to 200 Singles)

Time remaining, AMRAP:

12 Overhead Squats (75/55lbs) Rx+95/65lbs
4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

In a 5:00 Window…

100 Double-Under Buy-In (Scale to 200 Singles)

Time remaining, AMRAP:

8 Overhead Squats (95/65lbs) Rx+115/75lbs
4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

In a 5:00 Window…

100 Double-Under Buy-In

Time remaining, AMRAP:

4 Overhead Squats (115/75lbs) Rx+135/95lbs
4 Burpee Box Jump Overs (24″/20″)