Row 400-700 m
Shoulder activation and mobility
HSPU DAY 1:
Phase 1: 10 MIN EMOM 3-8 reps regular push ups (at whatever level you can do them). If you can no longer do 3, adjust progression to an easier one where you can get all your reps done. If you can do 8 reps all the way through, move to a harder progression
Phase 2: 10 walkouts, getting hands as close to your feet as possible
Phase 3: Accumulate 20 knee on box handstand push ups. Go up 5/week until you are at 40. Each week make it a little more difficult by using a higher box or moving hands closer to the box
Phase 4: 5 x 5 box push ups from full pike position
Phase 5 & 6: 4 sets 1-3 deficit handstand push ups, start with small deficit and each work increase reps until you can get to 5, then increase deficit
WOD:
15 MIN EMOM:
1 rope climb
3 strict pull ups
Rx2: 1 length sled pull brown wall to silver tape (small sleds, seated, hand over hand) @ BW (sled weighs 30#)
banded strict pull ups (modify rep scheme as needed to get work done and have at least 10 secs rest)
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