MONDAYS WOD Skill/Strength – Handstand push-up On the minute every minute for 20 minutes perform one of the following according to your ability: Sub-max set of HSPUs Sub-max set of HSPU negatives (3-5 seconds) Handstand hold (10-15 seconds) Overhead barbell hold (10-15 seconds) *aim for a variation of no more than 2 reps from your first to last set. *don’t got to failure. *stay within 5 seconds of your goal time on each hold. *increase the ROM for the negatives (hands on plates). *increase total reps, hold time, or use a more difficult progression next workout. *if you can do 5 HSPUs for each of the 20 sets it’s time to add weight or increase ROM. then… 3 rounds for time of: 25 Push press 35/25kg 20 Seated box jumps 24/20″ 15 Toes to bar Post time to comments.