3 Rounds for time:

21 Pull-ups

15 Front squats (155lbs/105lbs)

9 Deficit handstand push-ups (4"/3")

*No butterfly today.


Faster athletes should be able to complete in under 9:00 and attempt to modify athletes to complete under 12:00. The pull-up volume is moderate and volume should be reduced if any single round will take longer than 1:30 to complete these reps. The load on the front squat should be challenging for 15 reps on the first round and might require one quick break to complete the reps. The deficit handstand push-ups will be challenging for 9 reps each round but should not take longer than 1:00 to complete on any round.

Option 1

3 Rounds for time:

15 Pull-ups *Ability to complete in under 1:30.

15 Front squats (135lbs/95lbs)

6 Strict handstand push-ups

Option 2

3 Rounds for time:

15 Band assisted strict

pull-ups 12 Front squats (light load)

9 PERFECT push-ups or dumbbell shoulder press (40lbs/25lbs)