Diane

Benchmark WOD · For time · time cap 12 min

Heavy deadlifts against upside-down pressing: posterior chain and shoulders. Scale the handstand push-ups before the weight.

RX (kg)

21-15-9 Deadlifts 102/70 kg Handstand push-ups

21-15-9 Deadlifts 225/155 lb Handstand push-ups

21-15-9 Deadlifts 70/47 kg (155/105 lb) Pike or box handstand push-ups

15-12-9 Deadlifts 40/30 kg (95/65 lb) Dumbbell push press

A starting point: your coach knows what fits you. Keep the stimulus of the workout rather than the exact numbers.