GYMNASTICS: 
Handstand Push Ups 
Test Day! 
On a running clock: 
Level 1: 
0-2 minutes: Max effort Box Handstand Push Ups OR scale to push-ups on the floor or hands on a box/elevated surface 
2-4 minutes: REST 
4-6 minutes: Max effort Box Handstand Plate Walks OR scale to Plank Shoulder Taps 
Level 2: 
0-2 minutes: Max effort strict handstand push-up to floor or kipping handstand push-ups [if you have at least 1-2 strict handstand push-ups] 
2-4 minutes: REST 
4-6 minutes: Max effort Handstand Walking OR max wall walks 
Level 3: 
0-2 minutes: Max effort deficit kipping handstand push-ups [2 in deficit] 
2-4 minutes: REST 
4-6 minutes: Max effort

Roe 
25-20-15-10-5 Toes to Bar 
50-40-30-20-10 Air Squats
FX: Knees to Chest
Time Cap: 15 Minutes