EMOM for 9 minutes do the following:
- Minutes 1, 4, 7: 2 x Wall Walks
- Minutes 2, 5, 8: 20 second Handstand Hold
- Minutes 3, 6, 9: 2 x Plate Walks (both hands up onto plate and back down to floor is one rep)
Then do 5 rounds of (also taken from CF Invictus):
- 2.2.2.2.2 x Strict Press increase weight per round (Rest 10 seconds between doubles)
- Rest 45 seconds
- 10-15 x Toes to Bar
- Rest 90 seconds
Results: Have been neglecting my handstand work for the past month so part 1 was harder than expected. Part 2 did 45lbs/15 T2B, 65lbs/15, 75lbs/10, 80lbs/10 and 95lbs/10. At 10 reps per round 95lbs was hard.