Stimulus
- Over the next 12 weeks, we'll be working toward improving our strict pushing strength and stamina. Strict handstand push-ups are a movement known for being a seperator in competition so we are aiming to increase exposure and build confidence in this movement throughout this cycle. If we can build up our capacity in this movement, we're also likely to see improvements in our kipping handstand push-ups, ring dips, bench presses, strict presses, push presses, push jerks, and split jerks.

- If you cannot complete a full strict handstand push-up just yet, let's begin our journey by placing 1-2 abmats under the head. If this is still too much of a challenge and you can only complete 1-3 reps when fresh, let's sub these out for a max set of standard push-ups. Whatever you choose to sub for today will be the same sub we'll use over the coming weeks.

- Score: Reps

Modifications
STRICT HANDSTAND PUSH-UPS
- 1-2 AbMats
- Push-Ups

All sets based on 1RM Bench Press
Set 1-2: 10 Reps @ 63%
Set 3-4: 8 Reps @ 68%
Set 5-6: 6 Reps @ 73%

Stimulus
- In an effort to further improve our upper body press strength, we'll be completing a benching cycle.

- We are looking for full range of motion here. Elbows fully lock out at the top (think 1s pause in the lockout) and barbell touches the sternum (chest) at the bottom of each rep. Performing the full range of motion will promote the most strength gains.

- You'll complete 2 sets of 10 reps, 2 sets of 8 reps, and 2 sets of 6 reps. Percentages are based off your 1RM bench. If you do not know exactly what this number is, feel free to ball park it and enter this number in your records so our calculator can do the math for you! Rest as much as you would like between all sets.

- Score: Enter the 3 weights used here.

Stimulus
- Conditioning Category: Pacer

- Looking at a longer grind today where pacing will be key.

- The barbell should be a weight that you can complete the 3 push press as well as the 3 front squats unbroken each round. You do not need to be able to complete the push press and go right into the front squats during the workout.

- The rounds of push presses, front squats, and box jumps should take less than 1:30 each.

- The bikes should each take less than 2:30.

- Score: Total Time (30:00 Time Cap). Add 1 second for every missed rep if time capped.

Strategy
1. If your lungs tend to get you during workouts, let's plan to break between the push presses and front squats each round. Complete a quick 3 push presses, drop the bar, then get right back to it and complete a squat clean to get the front squats started. Quick sets, quick breaks. If your lungs are not a concern, let's try to hold on and go right from the 3rd push press right into the front squats.

2. While we want to use the bike as somewhat of a recovery, we can easily lose a lot of time at this station if we bike too slowly. Aim to complete this station in under 2:30.

3. There are 3 batches of rounds of push presses, front squats, and box jumps. The number of rounds decrease with each batch. We should aim to ramp up our speed as we go so that our last 3 rounds are completed at a higher intensity than our first 7 rounds.

Modifications
PUSH PRESS
- Double Dumbbell

FRONT SQUATS
- Double Dumbbell

BOX JUMPS
- Squat Jumps
- 2x Double Unders

30/21 CALORIE ASSAULT BIKE
- 30/21 Cal Echo Bike, Ski Erg, Air Run
- 38/30 Cal Row or Bike Erg
- 400m Run

Stimulus
- Upper body finisher with focused, controlled movement as the main priority.

- We want to achieve full range of motion on each of these movements as if we have a CrossFit Games judge standing over us.

- Use a light band for the tricep extensions and the pull aparts.

- Score: Mark Completed