Warm Up: 500 m row/400 m run; 2 x 8 1 a swings, 8 kte, 8 mb cleans
Stability: 2 x pillar to plank press up x 10, 10 scapular depressions, 10 reverse shrugs on dip bars
Skill Focus: Strict Press
Warm up and then. . .
15 minutes to find 1 rm
WOD:
200 m run
15 KB swings 53/35 (keeping the weights lower, I want everything nice and toasty for the HSPU)
12 pistols
9 HSPU (no mat)
12 min AMRAP
Post: 1 rm and rounds + reps
