21-15-9 reps of:
This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. Its expected that youll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management work/rest timing to optimize time is an essential skill.
If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that theres a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics this will be your Diane.
Post time and any needed modifications to comments.
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