For time:
15 Handstand Push-ups
15 D-Ball Ground-to-Shoulders, 100/70 lbs
Run, 200 m
12 Handstand Push-ups
12 D-Ball Ground-to-Shoulders, 100/70 lbs
Run, 200 m
9 Handstand Push-ups
9 D-Ball Ground-to-Shoulders, 100/70 lbs
Run, 200 m
6 Handstand Push-ups
6 D-Ball Ground-to-Shoulders, 100/70 lbs
Run, 200 m
3 Handstand Push-ups
3 D-Ball Ground-to-Shoulders, 100/70 lbs
Run, 200 m

Goal: Sub 15 minutes

Kicking off the week with a fun for-time workout that has a descending rep scheme. For the handstand push-up, we want you to choose a variation that allows you to complete each round within three sets. This can be done as a kipping or strict handstand push-up. You may also modify even further to a z-press or a strict press variation. The loading for the ball should be moderate to heavy. It should challenge you but also allow you to stay moving even as you get tired. At the end of each round you will run 200 meters. This is more or less a time for you to recover before going back into the handstand push-up. You should be working hard on this run but also working to maintain the same pace with each round. Modify this to any other mono-structural movement as needed. The goal time for this workout is to finish within 15 minutes.

Post Work
3 rounds for quality of:
Monostructural Cardio, 2 mins
20 Lying Leg Crossovers
5 L/5 R Eccentric Bulgarian Split Squats, pick load
5 Eccentric Dumbbell Pull Overs, pick load

Eccentric= :05 lower, regular return

Accessory work today is focusing on recovery.