Strength:
10:00 EMOM
3–5 Strict Handstand Push-Ups
(Focus on controlled eccentric and stacked position)
Competition: Add Deficit (2–4 on plates)
Level 3: As prescribed
Level 2: 2 in Riser or Box Pike HSPU (Feet)
Level 1: Box Pike HSPU (Knees)
WOD:
“One Flew Over The Cuckoo’s Nest”
For Reps:
5 Sets
2:00 AMRAP
48 Double Unders
12-10-8-6-4 Push Jerk
– Max Bar Facing Burpees in Remaining Time
Rest 1:00 b/t sets
Barbell: 155/105lb, 70/48kg
Flow: Set 1 will be the 48 double unders + 12 Push Jerk + Max Bar Facing Burpees, then Set 2 will be 48+10+Max Burpees, Set 3: 48+8+ Max Burpees, etc.
Score: Total Bar Facing Burpees
–
Level 2:
For Reps:
5 Sets
2:00 AMRAP
36 Double Unders
12-10-8-6-4 Push Jerk
– Max Bar Facing Burpees in Remaining Time
Rest 1:00 b/t sets
Barbell: 115/75lb, 52/34kg
–
Level 1:
For Reps:
5 Sets
2:00 AMRAP
60 Single Unders
12-10-8-6-4 Push Press
– Max Bar Facing Burpees in Remaining Time
Rest 1:00 b/t sets
Barbell: 75/55lb, 34/25kg
–
Comp:
For Reps:
5 Sets
2:00 AMRAP
60 Double Unders
12-10-8-6-4 Push Jerk
– Max Bar Facing Burpees in Remaining Time
Rest 1:00 b/t sets
Barbell: 185/125lb, 84/57kg