Strength/Skill

10 Minutes of Practice for Handstand Hold and Handstand Pushup

***Progressions toward shoulder stability are the priority for scaling practice.

“Seeing Double”

6 Minute AMRAP

12 KB Swing @ 55/35

6 HSPU

—rest 3 minutes—

6 Minute AMRAP

12 KB Swings @ 55/35

6 HSPU

Capacity Work

6 Minute AMRAP

12 Russian KB Swing

6 Double Dumbbell Push Press

—rest 3—

6 Minute AMRAP

12 Russian KB Swing

6 Double Dumbbell Push Press

Homework - Choose One

Snack Work

Bench Press

3-3-3-2-1, building (heavy, not maximal)

4 Sets

5 Wide Grip Pullups, weighted

rest 1:30

5 Bent Over Rows, reverse grip

rest 1:30

Conditioning

4 Sets @ 80%

90 sec Bike

90 sec Burpee Over Bar

90 sec Wallball

90 sec rest

Strength

Every 2 Minutes for 12 Minutes

12 Deadlifts @ 50%

15 Box Jump Overs @ 30/24

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