A. 15 - 20 Minutes of position work pertaining to today's complex B. Every 4 minutes for 20 minutes Power Snatch + Hang Power Snatch + 3 Overhead Squats Notes: Build to a heavy but pretty set of the complex C. Tabata Barbell Curls 45/33 Tabata Sit Ups Tabata Banded Tricep Extensions Notes: Finish all 8 rounds of one movement before moving on to the next Choose something you can keep the movements honest with

A.

15 minutes to find Squat 3rm

B.

4 rounds

400m run

10 push press 135/95

10 pull ups

13 minute cap

[vc_row][vc_column width="1/1"][text_output]A. 15-20 minutes of Handstand Push Up Skill Work B. Max Lo-Rep Range Handstand Push Up 3 x 4-7 C. For Time: 30 Box Jumps 24/20 30 Plate GTO 45/35 30 Cal Row 30 Russian Twists 45/35 6 minute cap[/text_output][accordion][accordion_item title="Low Rep Range Progression"]Key Points for progressing for low rep range hspu: **TRANSITIONING: You may not transition until you have achieved three sets of 7 or more perfect repetitions at the current level. **STAYING AND MOVING BACK: Once you have transitioned, If you cannot achieve a minimum of  three sets of 4 repetitions at the next progression, as long as you are continuing to hit 1 or 2 repetitions at the harder progression, continue with it. **STANDARDS: the movement standard for repetitions will be: "vertical forearm" constitutes around a 90 degree angle as seen in the push up picture - You may be around a 80 or 70 depending on how you are built. **You must maintain a hollow body position throughout the movement. **You must finish with your head pushed through at the top for hspu work as seen in the wall facing hspu picture. **You must touch the crown of your head into the triangle tripod position as seen in the 40" picture[/accordion_item][accordion_item title="High Rep Range Progression"]Key Points for progressing for high rep range hspu: **TRANSITIONING: You may not transition until you have achieved three sets of 12 or more perfect repetitions at the current level. **STAYING AND MOVING BACK: Once you have transitioned, If you cannot achieve a minimum of  three sets of 8 repetitions at the next progression, move back and continue past 12 to 15-20 repetitions. Then progress. **STANDARDS: the movement standard for repetitions will be: "vertical forearm" constitutes around a 90 degree angle as seen in the push up picture - You may be around a 80 or 70 depending on how you are built. **You must maintain a hollow body position throughout the movement. **You must finish with your head pushed through at the top for hspu work as seen in the wall facing hspu picture. **You must touch the crown of your head into the triangle tripod position as seen in the 40" picture[/accordion_item][/accordion][/vc_column][/vc_row]