Focus: 

Sh.Press

Set 1: 15 Reps with a 3s Negative (light)

Set 2: 1 Bottom Half Rep + 1 Full Rep, 5 times thru

Set 3: 1 Bottom Half Rep + 1 Full Rep, 5 times thru

Set 4: 8 Tempo Reps (3s Down, 3s Up)

Set 5: 8 Tempo Reps (3s Down, 3s Up)

Set 6: 8 Tempo Reps (3s Down, 3s Up)

 

WOD:  Time Cap 14 mins

For Time

21 Handstand Push Ups

50 DU

18 HSPU

50 DU

15 HSPU

50 DU

12 HSPU

50 DU

9 HSPU

50 DU

Accessory

Bandy Tris x 150

Bandy Rows x 200

Alt after each break.  Meant to be fast 

and produce a blood pump in the shoulder