Strength
3 Rounds not for Time
Strict Handstand Push Up @ 30×1 x 3-5 reps
Weighted Ring Row x 8-10 reps
Maltese Raise x 8-10 reps
Notes
Handstand Push Up Variations: https://www.youtube.com/watch?v=2bXXccnV_hk
Weight Ring Row: https://www.youtube.com/watch?v=xIrfIgNE500
Maltese Raise: https://mm.powermonkeyfitness.com/videos/weighted-maltese-raises
Conditioning
EMOM 16
1 – 10-12 pull ups
2 – 8-10 double DB box step overs
3 – 6 strict DB press + 6 DB push press
4 – 12-15 calories
Notes
The conditioning piece today is a 16 min EMOM with pull ups, double DB box step overs, DB press, and calories. You will complete four rounds of these movements.
The pull ups should be completed in 1-2 sets across the workout. You may lower the reps of pull ups or modify to banded pull ups, jumping pull ups, or ring rows.
You will use the same weight for the box step overs and the press + push press. Choose a weight based on which movement will limit you more. You will most likely be limited by the strict press and push press. Go light enough to complete the press minute unbroken, even though the later rounds will be challenging.
The box step overs should be unbroken across the workout. You should choose a height where you will not hesitate to step on the box.
Calories should take no longer than :45. Adjust the amount as necessary