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
Weighted Ring Row: https://www.youtube.com/watch?v=xIrfIgNE500
Maltese Raise: https://mm.powermonkeyfitness.com/videos/weighted-maltese-raises
Conditioning
30-40 calories
10 power cleans
30 burpees over the bar
10 power cleans
30-40 calories
*13 minute cap*
Notes
Today’s workout is a pyramid chipper of calories, power cleans, and burpees over the bar. Your score is the time it takes to complete the workout or the number of reps you’ve completed by the 13 minute cap.
The calories should take no longer than 2:30 on either end. You may decrease the calories as necessary.
The power cleans should be moderately heavy so that you are performing quick singles at a pace of a rep every :08-:10.
Burpees over the bar should take no longer than three minutes. You may decrease the number of burpees as necessary.