Warm-up: 

Tabata Alt- 

PVC Sotz press

Lateral hops

 

then

 

Tabata Alt- 

Lunges

Slam Ball

 

Focus: 

HSPUs

5 x 5 Strict Wall Facing 

or

5 x Submaximal Effort Wall Facing Handstand Hold 

 

 WOD:

8 Rounds

5 Pull Up

10 Handstand Push Up

15 Kb swing

*Cap 15 mins

Recovery:

light 800m run