Warmup: 500 M Row, Shoulder prep, handstand holds
(Ring raises will be part of your warmup...we'll demonstrate...many of you have done them before.)
No less than three warmup sets before you get into your work sets.
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Strength:
Shoulder Press 5 x 4 reps
Pendlay Rows 3 x 6 reps
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WOD : 3 RFT (20 Min Cap) - yes, there will be scaling on the HSPU's and T2B's for a number of you
500 Meter Row
Handstand Push Ups 10 males /5 females
15 Toe 2 Bar