4×8 Band Pull Aparts (2 rounds palms up, 2 rounds palms down)
Then
3×3 HSPU or Push Up Negatives
Then
12-10-8
Russian KB Swings
Cals

Hand stand push up day
*There are progressions to everything. We aren’t expecting you to get these right away. This starts with dumbbell presses.

Strength
Every 2 mintues for 8 minutes practice 0″ to 12″ deficit HSPU or the progressions below. We are looking for 5-10 per set with no pausing
*scaling will be the same for the strength and the wod. pike push ups, db presses or regular push ups

Wod

On a continuous 18 minute clock:
1:00 Max HSPU
1:00 Max KB Swings 70/53lbs
1:00 Max Calorie
2:00 Max HSPU
2:00 Max KB Swing 70/53lbs
2:00 Max Calorie
3:00 Max HSPU
3:00 Max KB Swing 70/53lbs
3:00 Max Calorie
Score is total reps added together
250 to 350 target score. Firebreathers 450 plus

Extra
4×6 100m sprints. 1 minute rest