Pre: Gymnastics Skill / Strength:

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Every Min On The Min x 3 Mins: 

MAX set Strict Deficit Handstand Push Ups

Every Min On The Min x 3 Mins:

MAX set Kipping Deficit Handstand Push Ups

Every Min On The Min x 3 Mins:

MAX set Strict Handstand Push Ups

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• Scale as needed. Options can include:
• (in lieu of the Strict Def HSPU), Get up on the wall & find a scale depth/height that works for you for 1-3 reps, or instead a Seated DB Press.
• (In lieu of the Kip Def HSPU), Same depth you found from the first section. If kipping is out then continue strict reps, or instead a DB Push Press.
• (In lieu of the Strict HSPU), Make the depth a slightly easier scale for you, or instead we will work a wall walk.

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WoD: “Those Bells””

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AMRAP in 3 Mins:

7 Dumbbell Front Squats (20 / 15 kg)

5 Dumbbell Push Press (20 / 15 kg)

3 Burpees Over The Dumbbells

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Perform 3 Cycles total, Rest 1 Minute between cycles.

• Pick up where you left off from the previous cycle. DO NOT re-start the AMRAP from the top each time!

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Post your HSPU work. Then post your total Rounds from the WoD to Beyond The Whiteboard.

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