Strict Press 3-3-3-3-3
Complete 1 set of max strict ring rows after every set
AMRAP in 12:00
3 Handstand Pushups
9 Box Jumps 28/24″
WHY: This workout starts with two high-level skills (handstand pushups and toes-to-bar.) When done properly, both require you to hold your breath and tighten your midline. This causes the heart rate to rise rapidly. The Box Jumps can be used as a rest, especially if you are doing step-ups. The first few rounds your body will have enough oxygen available to get through the skills without too much trouble but as you get further into the WOD you are going to run an oxygen deficit and will probably notice localized muscle fatigue, especially in the HSPU. Your body’s ability to take waste away from those muscles will determine whether or not you can continue at a steady pace for the whole 12 minutes. You will have to go out with a pace in mind if you want to be consistent with your reps, the higher pace you are able to maintain the more efficient your body is at carrying toxins away from the muscles. This is also a opportunitu to practice linking these two difficult skills.
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