Tuesday, November 1st

Gymnastic Strength: Handstand Push Up Complex: 3 sets of: Max Strict HSPU into Max Kipping HSPU into Max Handstand Hold Rest 2 minutes Scale: 3 Supersets of: Max Pike Push Ups into Max DB Z-Press (moderate weight) into Max DB Z-Press Holds Rest 2 minutes

Skill: Week 5 of this complex (week 3 done on 10/12), shooting for increased reps overall. Use the same weight if you’re scaling as the previous week! We’re going to be performing a HSPU complex today, to be done with no more than 1 mat. You will perform a max set of strict HSPU or pike push ups, then immediately (without coming off wall) go into a max set of kipping HSPU/Z-Press, immediately into a max hold at the top.

Conditioning: 2RFT (16 min cap) 30/21 Cal Row 20 Deficit HSPU 4/2″ | HSPU | Pike Push Ups 30′ Single Arm DB Overhead Walking Lunge 50/35 | 35/25 | 25/10 20 Single DB Step Up 50/35 | 35/25 | 25/10 (24″/20″ box) 30′ Single Arm DB Overhead Walking Lunge 50/35 | 35/25 | 25/10 Rest 2 minutes between rounds

Workout – further beating down our HSPU in the WOD today. We have two rounds for time, except we will have a 2 min break between rounds so we really need to push all the movements here. Looking for the HSPU to be the slowest of the movements, with all others being a goal of unbroken and quick.