-Warm Up-

AmRaP 5

10/10 arm circles (each direction)

10 lunges with rotation

5 inchworms

:20 hollow rock

Into...

AmRaP 5

15 Jumping jacks

10 step ups

5/5 Single Arm DB Press

2 wall walks or walkouts

-Strength/Skill-

EXTENDED WARM-UP & SKILL

EMOM x 6 MINUTES

MIN 1 - 5-7 Seated DB Strict Press (Moderate-Light)

MIN 2 - 100m Jog

Then...

ON A 6:00 RUNNING CLOCK...

Kipping HSPU Breakdown

-WOD-

For Time: 14 minute cap

21-15-9-6

Handstand Push-up

8-8-8-8

DB Box Step-Over (50/35) (24/20)

200m run after each set