Standard warm up, 8 Minutes to complete:
400m Run/Row or 1000m Bike, 5 forward PVC Rollouts, 5 reverse PVC rollouts, 15 PVC Overhead Squats, 5 Inch Worms + 2 Shoulder Taps at top and bottom, 20 Seal Jumping Jacks, 5 Piked Push-Ups, 5 Strict Chin-Ups, 15 second hollow body hold, 15 second arch body hold, practice kicking up to handstand in remaining time
Test max strict HSPU’s, piked push-ups OR push-ups (5 minutes)
Pause OHS- 4×5 with 2 second pause (12 minutes)
20 Burpee + Broad Jump
30 Ground to over the shoulder (20/30)
40 Ball Slams (20/30)
For the Strict handstand push ups, pick a variation you can do at least one solid rep with, preferably You should be able to do more like 3+ reps. For example, you can do handstand push ups with your head to the ground, head to one mat, or head to two mats. Then, go to the box for piked handstand push ups. If that’s too hard then go to feet on the ground handstand push ups. Then from there use normal push ups.
For the Overhead squats, start light with about 50% and work up to a heavy set. You will be pausing for 2 seconds at the bottom of each overhead squat.
The For Time WOD should be under 10 minutes. Try to push that even further, and try to get 8 minutes or less. Sprint through this one and get it done as fast as possible. Use a slam ball for the ground to over shoulder. If you think this workout will take you longer than 10 minutes, then you probably should use a lighter ball for ground to over shoulder and for ball slams.
Slam ball over shoulder: https://www.youtube.com/watch?v=Nwd-5fuLm3k