Overhead Prep use as warm up
A) 1 sets
6/6 kb gorilla row
6/6 sa swing
6/6 kb pull through
6/6 kb sit up + press https://www.google.com/search?client=firefox-b-1-
d&q=single+arm+kb+sit+up+and+press#kpvalbx=_ph7QY4TgBpv4wbkPqeq9wAY_29
:30 pike handstand hold
B) 8:00 steady work
3-6-9-12-15-18…
Kb horn curl
Push up (make manageable)
Ab of choice (sit up, hollow rock, etc )
Strength
Split Squats + Chin ups
4x
6/6 barbell split squat
Chin ups (repeatable efforts)
Rest :60
WOD
For Time @ Sustained Pace:
25 Strict HSPU or Pike Strict HSPU
25 Toes to Bar
400m run
25 DB Bench Press
25 DB Pendlay Row
400m run
25 burpee no jump
25 Ring Rows
Cap: 15 min