30 Sept 2015

Warm Up:
Dynamics (5 mins)
Upper body lift prep (5 mins)

HSPU DAY 3: (10 mins)
Phase 1:Accumulate 100 reps throughout the day
Phase 2:  10 minutes of practice wall walks to nose and toes hollow body position on wall with controlled descent/practice kicking up onto wall in handstand
Phase 3: 3 x 4 elevated push ups (feet on box), once you can do all 12 reps at one height, increase height 3-6 inches (start with green box and add plates until you get to next box level)
Phase 4:  1 strict HSPU EMOM (10 MINS) add 1 rep per week
Phase 5: 5 MIN AMRAP Kipping HSPU

Strength:  5 x 5 Press @ heaviest weight then 5 x 5 Push Press @ heaviest weight

Squat prep (5 mins)

WOD:
7 MIN AMRAP
3 OHS 115/75
6 Pistols (alternating)
9 Short Shuttles

Rx2:
95/65

MOD:
less weight
pistol mods