Deadlift : 1-1-1-1-1

80-90% 1RM

Chest should sit slightly higher than the hips with a neutral head glance, ensuring our feet are in our power position while having nearly vertical shins.
During the drive, we want to see athletes drive their feet through the floor, staying strong through the midline while compressing the shoulder blades together with a straight bar path. Squeeze the hips when the bar passes the knees, breathe out and drive your shoulders to the ceiling.

Strict Handstand Push-ups : 5x Max Rep

50-60% max reps Strict Handstand Push-ups

The prescribed deficit is 4” for men and 2” for women.

The prescribed deficit is 4” for men and 2” for women.
These are performed on a flat (cushioned) surface.
Focus on keeping the reps controlled, core and hips locked into a solid straight-line position (no broken hips).
Hands should be just outside shoulder width with the fingers pointed at the wall.
Heels are the only body part in contact with the wall throughout the motion (No hips, butt, or back).
Athletes should start from a full lockout with the ears in line with the biceps. This lift begins by unlocking the head back towards the wall into a tripod stance. The head stays looking straight forward the whole time (down and up), and once we make contact with the floor, we drive straight up, pressing through the body with the head into a full lockout (ears inline with biceps).
Remind athletes to never rest at the bottom.

For time:

50 Wall Balls, 20/14 lbs

30 Toes-to-bars

50/40 Row Calories

30 Toes-to-bars

50 Wall Balls, 20/14 lbs

Target time: sub 12 minutes
Time cap: 16 minutes

Stimulus is moderate intensity across the entirety of the workout. Athletes should approach this workout in a chipper-style effort. Attempting unbroken sets on wall balls or toes to bar may seem like a good challenge, but it has the potential to lead the athlete into burnout in the second half of this workout.

The goal should be to keep rest time between sets less than 10 seconds. Remind athletes to use the clock to keep them on track and not over-rest.