- August 20, 2026
Skill
8x90s
Straight set of strict pull-ups
+
handstand drill (wall walk, freestanding handstand)
For today’s skill work, we’ll use a 90-second interval timer and start each round with a straight set of strict pull-ups using whatever scaling method is appropriate for you. That could mean banded pull-ups or ring rows or even upright rows with a dumbbell. If a max set is in the teens for you, consider adding some weight in each round. Either way, you’ll want to attempt a sustainable number that you can maintain for 8 rounds without going to failure. Immediately after your set of pull-ups, use the additional time to work on a handstand skill appropriate for you. That could mean a wall walk, handstand hold, free-standing handstand, or even a short handstand walk.Workout of the Day
AMRAP in 12 minutes
2-4-6-8-10 …
hang power clean
push press
12 minutes on the clock and barbell for this difficult ascending ladder. You’ll start the workout by performing 2 hang power cleans and then 2 push press and then add 2 reps every round. You’ll be using one barbell for the workout so pick a weight based on which movement is more difficult for you. Pace yourself in the early “warm up” rounds and expect to break up your set sizes early. Don’t forget it usually makes sense to add some rest prior to your last hang clean so you start with a solid set of push press without adding additional reps to bring the bar to the front rack.
standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb