30 Band Pull Aparts (15 palms up, 15 palms down)
Then,
12-8-4
AAB Calories (10-6-4 for females)
DB Push Press

Strength/skill
AMRAP 7 Minutes
Max Sets of 3 UB Strict HSPU

Rest: As little as possible between sets
For athletes with the ability to perform consistent strict HSPU, 3, 2, or 1 reps is 100% acceptable. For athletes without the ability to do SHSPU, consider scaling to a small set of kipping HSPU or modifying to push ups for athletes without HSPU.
Score is total Sets.. each set of 3 counts as one point

Wod

AMRAP 14 Minutes
10 KB Swings 53/35lbs
5 Box Jump Overs 24/20″
10 HSPU*
5 Box Jump overs
*HSPU Should be 1 set- See notes below before HSPU variations

Feel: Cardio

Pacing: Sustain

Target Score: 6-9 Rounds
Firebreather Score: 10+ rounds

Scaling
KB Swings: 1 Set Every Round.
HSPU: 1-2 sets every round. If athletes cannot routinely perform at least 5 kipping HSPU, scale to Push Ups. Reduce reps slightly if an athlete can perform some HSPU, but if 10 is a big number