Row 50 calories, then
18-15-12-9-6-3
-Strict Pull Ups
-Handstand Pushups
Skill Work
Turkish Get Up, 5 minutes, work up to heaviest weight possible
Optional Skill Work
Hang Snatch, 2 reps at 80% EMOM for 5 minutes (do not repeat missed reps)
Post time to the whiteboard and to comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
*** If you ordered a hoodie, it will be available for pickup from 0600-0800***
Main WOD
Begin the WOD by rowing 50 calories. HINT: Put the damper on "10" and you'll finish faster. Then, perform alternating sets of strict pull ups and handstand pushups. The handstand pushups do not have to be strict. Scale the pull ups by kipping, using a band, or doing jumping pull ups, in that order. Scale the HSPU by using multiple ab-mats or performing pike push-ups with a box.
Skill Work
Optional Skill Work
Execute two snatches starting from the above-knee hang position every minute on the minute for five minutes. Do not repeat missed reps.