Thursday
Warm-up
Warm-up
3 ROUNDS (10:00 Cap)
1:00 Row
10 Slow Quadruped Shoulder Taps
5 Push-Up to Pike
10 Hollow Rocks
1:00 Row
10 Slow Quadruped Shoulder Taps
5 Push-Up to Pike
10 Hollow Rocks
Skill
Metcon
ON A 15:00 RUNNING CLOCK…
Practice & Play HS Hold or HS Walk
Practice & Play HS Hold or HS Walk
(No Measure)
Workout
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1 – :45 Max Handstand Push-Ups*
MIN 2&3 – Max Cal Row
MIN 4 – Rest
MIN 1 – :45 Max Handstand Push-Ups*
MIN 2&3 – Max Cal Row
MIN 4 – Rest
*Strict or Deficit HSPU Optional
**No additional rest b/t Sets
(Score is Lowest Reps in 4:00 Interval)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
