With a partner:
AMRAPx6:00
250/200m Row and 200m Run
Max Strict Handstand Push-ups in remaining time
Rest 2:00
AMRAPx6:00
250/200m Row and 200m Run
Max Kipping Handstand Push-ups in remaining time
Rest 2:00
AMRAPx6:00
250/200m Row and 200m Run
Max Handstand Walk in remaining time (15′ increments)
With a partner:
AMRAPx6:00
250/200m Row and 200m Run
Max Strict Press (75/55) in remaining time
Rest 2:00
AMRAPx6:00
250/200m Row and 200m Run
Max Push Press (115/75) in remaining time
Rest 2:00
AMRAPx6:00
250/200m Row and 200m Run
Max Push Jerks (135/95) in remaining time
Coach’s Notes: Bar can be taken from the rack but please do not slam bars back on the J cups. Set them back gently.
4 Sets:
2-3 Strict Pull-ups (weighted if needed)
Rest 1:30
3 Sets:
AMRAP (-1) Supinated Grip Inverted Bar Row
Rest 1:30
Coach’s Notes: Both partners will complete the row and run distance at the same time at the beginning of each AMRAP. 1 person works at a time on the Handstand work. Record total HSPU and HSW distances. Every 15′ HSW counts as 1 rep.