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Strength / Skillwork

Handstand Push-ups (HSPU)
3×5, 2×7, 1 max set
Warm-up with full Progression, work on weak spots.

Inchworm
Shoulder push-up
Wall-walk
Tripod – Headstand – Handstand
Partial ROM HSPU
Kipping HSPU
Strict HSPU
Deficit HSPU
Ring HSPU

WOD

For Time (15:00 cap)
Row 1,000m
———-
5 Rounds of:

• 15 Bent-over Row
• 200m Run

Competitor: 95/65#
Athlete: 75/45#
Fit: 55/35#