Warm up:
2 sets
250m Row
10 KB Swings
5 min- Shoulder mobility
Skill: 10 minutes
Handstand Push Up progression
Handstand hold / Wall Climb
Strict
Kipping
WOD: Max reps
90 sec- Strict Pull Ups
Rest 90 sec
90 sec- Strict HSPU
Rest 90 sec
60 sec- Strict Pull Ups
Rest 60 sec
60 sec- Strict HSPU
Rest 60 sec
30 sec- Strict Pull Ups
Rest 30 sec
30 sec- Strict HSPU
Rest 5 minutes, then..
8 minutes:
1000m Row
Max KB Swings (53/35)
