Strength:
Back Squat
EMOM x 10
1 Back Squat @ 80%+
Tempo: 20×1 (2-second descent / no pause / fast concentric)
Athletes build from 80% and increase load across the window when positions are clean and the drive out of the hole is confident. The two-second eccentric is mandatory on every rep — this is where the adaptation lives. The concentric should be aggressive and deliberate, not a slow grind. Athletes should be approaching their ceiling single in the final two to three minutes of the window.
WOD:
“Hornet”
7:00 AMRAP
For Reps:
3-5-7-9-11 … Strict Handstand Push-Ups
5-8-11-14-17 … Deadlifts
Score = Total Reps
Barbell: 225/155lb, 102/70kg
Level 2:
7:00 AMRAP
3-5-7-9-11 … Strict Handstand Push-Ups
5-8-11-14-17 … Deadlifts
Barbell: 185/125lb, 84/57kg
Level 1:
7:00 AMRAP
3-5-7-9-11 … Box Piked Handstand Push-Ups
5-8-11-14-17 … Deadlifts
Barbell: 135/95lb, 61/43kg
Masters 55+:
7:00 AMRAP
3-5-7-9-11 … Handstand Push-Ups or Box Piked Handstand Push-Ups
5-8-11-14-17 … Deadlifts
Barbell: 185/125lb, 84/57kg
Competitor:
7:00 AMRAP
3-5-7-9-11 … Strict Handstand Push-Ups
5-8-11-14-17 … Deadlifts
Barbell: 275/185lb, 125/84kg
Hotel Gym / Travel:
7:00 AMRAP
3-5-7-9-11 … Pike Push-Ups or Box Pike Push-Ups
5-8-11-14-17 … Dual Dumbbell Deadlifts or Single Dumbbell Romanian Deadlifts
Dumbbell: 2 x 70/50lb, 32/22kg