Strict Supinated Pull-up Every 2 Minutes x 4 sets (8 Minutes) 12 reps @ 20X1 Tempo
Use band if needed.
Today I want you to scale the cleans where you can go up by 5-10lbs each round. Don't start out to heavy as you want to make sure you are getting the correct stimulus of the workout. The HSPU's can be scaled by DB push press or a wall facing HSPU progression. Whatever works best for YOU.
Metcon (AMRAP - Reps)
17 Minute AMRAP 40 Handstand Push-ups 30 Power Clean, 95/65 30 Handstand Push-ups 30 Power Clean, 135/95 20 Handstand Push-ups 30 Power Clean 185/125 10 Handstand Push-ups AMRAP Power Clean, 225/155
A.1: Seated Z Press (4x12; rest 60 seconds)
A.2: Dual DB Bent Over Row (4x12; rest 60 seconds)