Warm-up
In 90s complete
15/12 Calorie Row
in the remaining time-
Hollow Hold
Rest 30s
In 90s complete
15/12 Calorie Row
in the remaining time-
Handstand Hold or High plank hold
Rest 30s
In 90s complete
15/12 Calorie Row
in the remaining time-
Wall Sit Hold
Strength
Front Squat
5-5-5-5- Straight Sets
WOD
1200m Row
30 Handstand Push-ups
50 Kettlebell Swings (2,1.5)
Level 2- 20 Handstand Push-ups or 50 Regular Push-ups, (1.5,1)
Level-1 30 Push-ups, (1,0.75)
Adv – Strict HSPU
Extra Work
3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups
Men: 55-lb. dumbbell
Women: 40-lb. dumbbell