Skill: HSPU's

5 min EMOM

4 strict HSPU's per mins

Or 5 box HSPU's or 5 pike push ups.

RX+: deficit HSPU's 

-No kipping 

 

Strength: OHS 

2-3 warm up sets, work up to 50%

1 x 5 @ 60%

2 x 3 @ 70%

3 x 2 @ 80%

 

WOD:

4 RFT:

4 Power Cleans 145/100

6 Front rack alternating lunges

8 Lateral Burpees over the bar

10 Toes to bar

Use 65%of clean

Cash out: 30 sit ups

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