- A. Intermediate: 3 sets x 3-5 reps of handstand lower to headstand (singles)
- A. Advanced: 3 sets x max reps of strict HSPU
- B. Handstand Hold: Accumulate 3 mins. 5 Burpee Penalty every time you come off the wall.
- C. 4 rds for time:
- 15 Push Presses, 115/75
- 15 KBS, 55/35
- D. Dips: 3 sets x Max Reps
- *Use Dip Station.
- A. Strict Press: 3 sets x 5 reps @ a moderately heavy weight.
- B. Wall Walks: 3 sets x 3 reps, 10 second hold on the wall every rep.
- *Scale with overhead plate hold
- C. 5 rounds for time:
- 10 Push Press, 75/55
- 10 KBS, 55/35
- D. Push-ups: 3 sets x max reps.