PreHab: Overhead Stability, Band Pulldowns + Face Pulls

Warm-up: Row Warm-up, Squat Therapy

Specific: Pull-ups, Handstand Push-ups

WOD: 

Rx: 4x
500m row
21 air squats
12 pull-ups
9 hspu

Rx+: 4x
500m row
21 squat jumps
12 c2b pull-ups
9 hspu (6/3″)

Option 1: 4x
350m row
21 air squats
9 pull-ups
5 hspu

Option 2: 4x
500m row
15 air squats
9 jumping pull-ups or ring rows
9 DB Press