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Gymnastics-focused Wednesday centered on the handstand push-up. Warmup preps the wrists, shoulders, and midline. Strength builds vertical pressing capacity with wall walks and strict deficit HSPU. Metcon complements with more HSPU volume mixed with hanging midline work (T2B), posterior chain (swings), and cardio (runs) for a punchy 12-minute AMRAP.

Post your workout results in the comments.