Today you want to focus on particularly two movements, the Handstand Push-up ons the Box and the Squat Clean Thrusters. For the HSPU on the Box, since the reps are lower, pick a personalized option that will challenge you, something where you could do no more than 5 in a row. The Squat Clean Thrusters will take the longest out of all the movements. Find a medium weight option where you can feel resistance, but still do at least 8 unbroken.

Movements

Handstand Push-up
- Box: perform with feet on elevated surface (harder) or knees (easier).
- Pike: next, perform as a Pike Push-up.
- Technique: perform 2 Handstand Around-the-worlds in place for 10 Handstand Push-ups.
- Beginners: perform a Seated Press.
- Option to scale up to a regular HSPU against the wall, strict or kipping.

Squat Clean Thruster
- Adjust load.
- Beginners: perform 20 reps as a Ground-to-shoulder, then Thruster.

Double-under
- Reduce to 15-20 reps or perform as 1-min. of attempts.

Single-under
- Reduce to 30-40 reps or perform as 1-min of attempts.
- Beginners: perform 50 Jumping Jacks.

Sit-ups
- Reduce number of reps to 10-15.
- Option to anchor the feet with a weight.

Equipment

- Box: any elevated surface, like a stool or chair bottom.
- Squat Clean Thruster: barbell, DBs, KBs, or backpack. If you only have one weight, perform the movement Single-arm, 20 reps per side.
- Jump Rope: sub in 50 Jumping Jacks.

🤰 Mama Birds

10 Hands and Knees Hip Rise*
20 Steps Bear Crawl
30 Toe Taps
40 Thrusters
30 Toe Taps
20 Steps Bear Crawl
10 Hands and Knees Hip Rise*

✅ Object to elevate your legs for Handstand Push-ups on Box.

✅ Jump rope.

✅ Weight for Squat Clean Thrusters.

⏱ Clock set to stopwatch. Record time of completion.