For time:
50 Chest-to-bar Pull-ups
100 Overhead Squats, 75/55 lbs
200 Double Unders

Goal: Sub 12-minutes

A simple work out today straight through, with higher reps. Depending on your capacity with the chest to bar pull up I would suggest breaking these into reasonable sets. This will be important when it comes to shoulder fatigue in the overhead squat. I am a big fan of using descending rep schemes, even if it’s repeatedly to help accomplish work for larger sets. This could be very helpful for the overhead squat. Double unders should have you focusing on relaxing the shoulder and rotating the rope quickly from your wrists to maximize efficiency.

Ladder Work
Strict Handstand Push-ups
8-6-4-2-4-6-8
Rest 2 mins between efforts.

Accessory work today is our ladder accessory and this will be our second week doing the handstand push-up. This is a ladder that works down and then back up with the goal of unbroken sets. Notice this is a bit more volume than the previous week. Modify this as needed to any other pressing variation such as a pike handstand push up, handstand push up off a box, a barbell/dumbbell z-press, or a strict handstand push up with abmat assistance.