Skill:
Handstand Push-up Progression, perform this as a class, athletes will perform 5-10 of each progression working to find the most difficult option they can complete with good technique.
Strength:
Deadlift
**RESET Working Weight / Training Max at 95% of 1RM DL. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.**
2x5@75%ww
1x5+AMRAP@85%ww
WOD:
9 min AMRAP:
3 Deadlifts @55-65%
3 Handstand Push-ups
6 Deadlifts
6 Handstand Push-ups
9 Deadlifts
9 Handstand Push-ups (Rd 3)
12 Handstand Push-ups
12 Deadlifts (Rd 4)
15 Handstand Push-ups
15 Deadlifts and so on until time expires (Rd 5, etc)
Accessory Work:
EMOM x12
1st: 5x S2OH @ 45-55% 1RM*
2nd: 10x Alt KB snatches (5R/5L) @ 53/35
*Advanced athletes may scale up to 55-65% of 1RM