Warm-up
Row 12/10 Calories
20 Shoulder Taps
Row 12/10 Calories
10 Air squats using wall or pole
Row 12/10 Calories
15/10 Strict pull ups
Mobilize overhead position, warm up HSPU
Gymnastics
Death by Strict HSPU immediately into Death by Kipping HSPU
On the first minute do 1 strict hspu, 2 on the second…. Once you can’t complete them strict, continue the count by kipping until you can no longer complete the prescribed reps inside the minute. (The prescribed reps don’t need to be unbroken.)
…If you are really good at strict handstand push-ups start on rep 4.
-WOD credit comptrain
Strength
Back Squat
10-10-10
WOD
5 Rounds
18/16 Calorie Row
12 Pistols
6/4 Muscle-ups
Open- 3/2 Muscle-ups