-Warm Up-

2 rounds

1 min bike or row

10 shoulder openers

5 goblet squats

20 shoulder taps

5 lateral step ups

3 wall walks

-Strength-

4 x Complex:

20 sec Hs hold

5 strict hspu  (Head to mat)

10 sec hold

Max Effort Kipping HSPU 

Strength WORK

5 sets superset:

8 Seated db press

10 Reverse inverted cross

15 Weighted Hollow Rocks

 

-WOD-

10 minute cap

15-12-9

Front Squat

HSPU