Warm up: 5 min jump rope; 2 x 10 pillar to plank press up, 10 reverse shrugs dip bar, 45 s ipsilateral dead bugs
Skill Focus: HSPU
Find the right challenge for your level: parallettes, deficit, strict no abmat, strict 1 abmat, negatives, box with proper positioning, pike. Absolutely no kipping today.
2-3 reps EMOM for 10 minutes
WOD:
50 yard prowler power walk
max reps* 1 arm DB row AHAP
*choose a weight that allows you to max out at 8-12 reps
