Tuesday:  January 14, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Calf/Achilles Smash, :90/side

:50 Box Step Ups, :10 Transition
:50 Single Unders, :10 Transition
1:50 HS Hold Practice (freestanding > wall > box), :10 Transition
:50 Double Unders, :10 Transition
:50 Box Jump, step down

Strength/Skill(15:00 – 30:00)
Handstand Pushups or Strict Press

Every :90 for 9:00
1 Max Effort Set of Deficit Handstand Push Ups (45/25lb plate) (no resting in the bottom)

Alternatively,

Every :90 for 9:00
1 Max Effort Set of strict press (choose a weight that’s challenging but manageable).

WOD(35:00 – 55:00):  Strict 20:00 Time Cap

Fitness
For Time
100 Air Squats
200 Single Unders
100 Lunges
50 Box Jumps
30 Pushups

Performance
For Time
150 Air Squats
200 Double Unders
100 Lunges
50 Box Jumps 24/20″
20 Handstand Pushups

Option 2: Modify the HSPU to 10 Wall Climbs

Competition
For Time
150 Air Squats
200 Double Unders
100 Lunges
50 Box Jumps 24/20″
20 Strict Handstand Pushups