EMOM 10 min:
6 Handstand Push Ups – These will be strict (either pike or on the wall). I’m looking for ROM. If you have a solid strict HSPU, then you will use this time to perfect your kipping HSPU. If your regular push ups suck, you’ll do those work on sucking less. 🙂
This is not a good example of HSPU, this dude has some good shoulder stability but what’s even better is his swagger or (priss) at the end.
Better video of HSPU work, it’s long but worth the watch to see all of the progressions:
Rest 5 minutes, then complete:
21-15-9
Thrusters (95/65)
Pull Ups
Calorie Row
Rest 2 min after completing each set:
ex: complete 21 thrusters, 21 pull ups, 21 calorie row – rest 2 min, etc.