Skill:
Handstand Push-up Progression,
Strength:
Press
Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
4x2@85%ww
REST >90 sec
1x2+AMRAP@85%ww
WOD:
5RFT:
40 Doubles / 80 Singles
8 Shoulder to Overhead @50-60% / 2-3 UB Rds (135/95)
5 Handstand Push-ups / Box HSPU / HSPU variation