Scaling this WOD can be tricky. With the weight, capsule use something that is tough but manageable, ensuring that you can squat the bar every time you clean it. Power Clean to Front Squat is acceptable, but is more work.
For the Handstand Pushups (HSPU), I have provided 2 WOD options. They are:
21 SC, 42 Pushups, 15 SC, 30 Pushups, 9 SC, 18 Pushups
21 SC, 7 Wall Climbs, 15 SC, 5 Wall Climbs, 9 SC, 3 Wall Climbs
If you are going RX, we likely will not have time to review HSPU. Kipping is allowed, even encouraged. BUT…watch out for loading on your head for kipping. I find strict HSPU safer on the ole’ neck, because you are less likely to “bounce” out of the bottom of the handstand (while loading on your head) while performing strict. That played out in this years Regionals.
Workout of the Day
3 sets of 8, 65% of 1RM
Take 10-12 minutes to get warm, using sets of 3 and 5.
Squat Clean 135/95
15 minute cap