WOD
Warm-up
2 Sets
10 Scap Pull-ups
20sec Wall Facing Handstand Hold
12 Push-up to Alternating Toe Touch
6 Aipa Row
(3) https://youtu.be/k3e6QZYuCYY
(4) https://youtu.be/0xBay-pgJvo
Strength
Upper Push/Pull Re-test:
Continuous Pull-up Challenge – STRICT Pull-ups EMOM, starting with 1 pull-up the first minute, then adding an additional rep each minute. Reps may be broken up into as many sets as needed within each minute. Stop once you aren’t able to complete the allotted reps for that round.
If scaling, choose a challenging band/variation.
Then…
Overhead Press
1RM Strict Press OR 5RM Strict Press (from rig)
Conditioning
For Time (15 minute Time Cap):
500/400m Row
40 Double Under
30 Alternating DB Snatch (50/35)
15 T2B
5 Wall Walks
15 T2B
30 Alternating DB Snatch
40 Double Under
500/400m Row