WoD: "Belly Up!"

Strict Handstand Push Ups

Toes To Bar

New week. New day, Fresh start!
Today we come out punching with this gymnastics bonanza. Don't come in thinking we are after a slow workout form anyone. This is still a "classic 21-15-9" couplet of push & pull. We want you aiming to complete this in no more than 11 minutes all up 12 max. That is the intentions & stimulus. That in in turn makes it "the RX". Not the numbers if you feel that you cannot do the volume.
45 reps of a strict "HSPU" is hefty yes. However we are after you to attack these reps in manageable mini sets with short amounts of rest in there. If 45 is too much today then the natural scale would be to lower the reps down. Don't go to failure. Stick 1-3 reps shy of that and you should be ok.
On the flip side of that is the Toes To Bar. Keep those moving in larger sets and make sure you don't spend the bulk of your time there.
Your midline strength & stamina will be called upon today in a big way. Obviously the Toes To Bar will fatigue it but also the amount of tension & bracing you will need on the HSPU will be massive. Stay tight and imagine you are doing a heavy barbell lift overhead every rep and take a deep breath each time. It will help heaps if you "stay connected" to your body from head to toe (speaking of which, point your toes!!).
Fun start to the week. Looking forward to seeing where everyone is at with their upside-ness.
Hold the standards. Form is priority as always.
Scale as needed.
Stay Humble. Work Hard. Be Happy.