Skill:
Handstand Push-up Progression
Strength:
Push Press
**SET Working Weight / Training Max at 95% of 1RM or Max Push Press from 09/15. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.**
4x3@80%ww
1x3+AMRAP@80%ww
WOD:
15 min AMRAP:
12 Push Press @ 50-60% / 2-3 UB Rds
9 Pull-ups / Seated Pull-up / Ring Row
6 Handstand Push-ups
Accessory Work:
EMOM x12
E: 6R/6L Single KB Overhead box step-ups @ 44/26
O: 30 DUs
*May scale DUs or 60 singles