3 rounds for quality of:

10 Shoulder Press, pick load

10 L/10 R Single Arm Dumbbell Bent Over Rows, pick load

* Rest 2 mins

Shoulder Press- 60-65% 1RM

No assistance from the lower body when performing each rep. The bar must make contact with the shoulder between reps, but athletes should maintain tension in the upper body and avoid “racking” the bar between reps like they would if attempting a push press or push jerk
Focus on a strong and stable mid-line while pressing through the floor. Pause at the top while reaching full extension, and never rest at the bottom. Squeeze your glutes and core!
For the bent-over row, brace the non-working side on a bench (hand and knee) or an elevated service (hand only).
The dumbbell should be rowed by focusing on rowing with the elbow, not the hand.
As soon as athletes finish their shoulder press, they should transition to the dumbbell within 10-20 seconds.

As many reps as possible in 12 mins of:

10/8 Air Bike Calories

10 Handstand Push-ups

5 Box Jumps, 24/20 in

10/8 Air Bike Calories

10 Handstand Push-ups

10 Box Jumps, 24/20 in

10/8 Air Bike Calories

10 Handstand Push-ups

15 Box Jumps, 24/20 in

… Continue adding 5 Box Jump reps each round until time expires.

Target number of reps: 197/185 (Into the round of 30 Box Jumps)
Minimum number of reps before scaling: 112/104 (Into the round of 20 Box Jumps)

Stimulus is moderate intensity across the entire workout. The first two station athletes need to be more up-tempo while using thepace of the box jumps to steady the heart rate. Ensure athletes are cautious of early burn out on the handstand push ups. Break sooner than later to avoid prolong rest periods..

The longer it takes on the handstands, the more aggressive they need to be on gettingto the box.