First part is copied from a CF Invictus WOD.
- 15 x Deadlift @ 70kg
- Rest 15-20 seconds
- Handstand Push-Ups x Max Reps
- Rest 2 minutes
- 10 x Deadlift @ 70kg
- Rest 15-20 seconds
- Handstand Push-Ups x Max Reps
- Rest 2 minutes
- 5 x Deadlift @ 70kg
- Rest 15-20 seconds
- Handstand Push-Ups x Max Reps
Then do an AMRAP in 8 minutes of
- 5 x Push Press @ 45kg
- 5 x Burpees
Result: Handstand Pushups – 14/10/8, Metcon: 8 rounds + 5 (total reps: 45 PP, 40 B). Probably should go higher on the deadlifts since I felt I could have done more per round, but then that is all the weight I have at home.