Wednesday
Skill
Handstand Pushups
15 Minutes of Handstand Push-Up Practice
Practice progressions, wall-walks, scaled ROM etc for handstand push-ups.
Level 3- Perform 3 sets of Max Strict HSPU into max kipping HSPU without coming off the wall, rest 2:00 between sets.
Conditioning
For time, (16 Minute Time Cap)
40-20-10
KB Swings
Single arm Kb Deadlift (half reps each arm)
Wall-Balls
Level 3- 70/53, 20/14
Level 2- 53/36, 20/14
Level 1- A weight that lets KB be done in 3 sets or less for the first round, wall-balls in 3 sets or less.