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 Variation
Weighted Ring Row
Maltese Raise
Conditioning
AMRAP 12
10 DB push press
50 double unders
10 DB front rack reverse lunges
Notes
Today’s workout is an AMRAP of DB push press, double unders, and DB front rack reverse lunges. Your score will be rounds and reps completed in 12 minutes.
You will use the same weight for the push press and lunges. Choose a weight that will allow you to do the push press in 1-2 sets and unbroken lunges throughout the AMRAP.
The double unders should take no longer than :40 each round. You may substitute single unders or reduce the number of reps.