WARM UP/MOBILITY

Shoulder circles
Band pull-aparts & presses

2 rounds
30-40s partner overhead PVC stretch


WOD A

Shoulder Press

15 mins to establish a 1RM

WOD B

3 Rounds
Max unbroken HSPU
6-8 ring rows @ 40X2 tempo
6-8 Cuban rotations @ 4020 tempo
-Rest 2 mins-

Record best strict and / or kipping HSPU set
If performing a modification, please create your own note specifying the mod you used
Modification options:
*At least 50% ROM must be achieved if you are using abmats
*Banded as 2nd choice
*Pike as 3rd choice

Strict Handstand Pushups
Max Reps of unbroken Strict Handstand Pushups

Kipping Handstand Pushups
Max Reps of unbroken Kipping Handstand Pushups

Handstand Pushup – Scaled
Please note your own specific scaling choice

OPTIONAL

3 Rounds
10-12 double KB strict press +
100′ overhead KB carry
-Rest as needed-
*Crossover recovery after 3rd round*