Skill:
Handstand Push-up progression
Strength:
Back Squat - 3RM
1x5 @ 70-75%ww
1x3 @ 80-85%ww
1x3 @ 85-90%ww
Then: 3 attempts (3-3-3) to work up to a 3RM Back Squat
WOD:
For Time:
10/8 Strict HSPUs
500/400m Row
40 Wall-balls @ 20/14
20 HSPUs
500/400m Row
20 Wall-balls @ 20/14
Accessory Work:
EMOM x10
E: 5x Pause (1-sec) Bench Press @ 65-70%
O: 6-8 Bent-over Barbell Row @ challenging