PreHab: Scap Pulldowns, Single Arm Lat Pulldowns

Warm-up: Runs, Cartwheels, Rope Drills

Specific: Rope Climbing Technique, Handstand Push-up Technique

Skill Strength: 3x 3-5
Strict Handstand Push-ups
*Focus on Quality HSPU
*Focus on Depth or increasing Depth
*Challenge Yourself

WOD:

Rx: 200. 300. 400. 300. 200m run
10.12.15.12.10.
HSPU
2.3.4.3.2.
Rope Climb

Rx+: 200. 300. 400. 300. 200m run
10.12.15.12.10.
Deficit HSPU (6/3″)
2.3.4.3.2.
Legless Rope Climb

Option 1: 200. 300. 400. 300. 200m run
10.12.15.12.10.
PROM HSPU
1.2.3.2.1
Rope Climb

Option 2: 100. 200. 300. 200. 100m run
10.12.15.12.10.
DB Press
4.6.8.6.4.
Rope Pulls