Gymnastic Pressing
Handstand Push-ups
AMRAP 2:00
Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)
Rest 1:00
AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
Max Strict Press (95/65)*
*Continuous motion, no pausing overhead or in rack

Conditioning
5 Rounds, On the 4:00
12 Toes to Bar
15 Deadlifts (185/135)
12/9 Calorie Assault Bike

Extra Work
Midline
2:00 L-Sit
Every break: 10 GHD Sit-ups

*Programming modified from Ben Bergeron’s CompTrain