Warm Up
Strength:
If you HSPU...
6x4 Strict HSPU
If you can kick up...
10x1 5s hold and 5s lower
If you cannot kick up...
Progressions to build to a kick up
WOD: AMRAP 15
15 Cal Row/ Bike
10 Pull Ups
5 HSPU
Recovery
Warm Up
Strength:
If you HSPU...
6x4 Strict HSPU
If you can kick up...
10x1 5s hold and 5s lower
If you cannot kick up...
Progressions to build to a kick up
WOD: AMRAP 15
15 Cal Row/ Bike
10 Pull Ups
5 HSPU
Recovery