Gymnastic Skill: HSPU work followed by As many reps as possible in 7 mins of: 1 Pause Strict Handstand Push-up 1 Strict Handstand Push-up 1 Handstand Push-up 2 Pause Strict Handstand Push-ups 2 Strict Handstand Push-ups 2 Handstand Push-ups 3 Pause Strict Handstand Push-ups 3 Strict Handstand Push-ups 3 Handstand Push-ups … Continue adding 1 rep each round to each movement until time expires.
*Pausing HSPU – even with mats, we should not lose tension or relax at bottom, 1 second pause and then aggressively drive back up. Scale up to two mats, then we want to switch to pausing pike push ups/pike push ups/hand release push ups respectively, or pausing DB Z Press, Z Press, HRPU.*
Conditioning: 2 rounds for time of: 20/15 Assault Bike Calories 15 Shoulder-to-Overheads, 95/65 lbs 20/15 Row Calories 15 Shoulder-to-Overheads, 95/65 lbs