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AMRAP in 20 minutes of:

7 handstand push-ups

12 L pull-ups

Sub push-ups or feet-elevated push-ups for HSPU. Sub 12 ring rows and 12 leg raises for L pull-ups.

This is a strength workout not a conditioning workout. You will need to take breaks to let your muscles recharge.

If you are doing kipping handstand push-ups, you must descend under control and avoid crashing on your head. Coaches will be watching for this and will sub out handstand push-ups if you are too fatigued to control your descent.

Open competitors: Handstand push-ups must be locked out against the wall or the rep doesn’t count.