Revive(Friday)
Warm Up (10Mins)
Stretch
Crossover Symmetry
WY Negative x12
Snow Angel x12
ATYT x12

Skill(9 mins)
Handstand Push Up
EMOM x9
Strict HSPU 5/4

*If can perform Strict HSPU, but can’t hit the desired reps. I will permit a max effort attempt within each interval. But if you cannot perform a single rep you will be asked to perform HSPU for the remaining time. I also highly recommend if you feel like 1 is hard I would move to the tabata hold portion of this section.

**If you do not have Strict HSPU you will perform the
following:

Scaling:
Tabata x2 w/ 1min rest between sets
Handstand Hold/Side Plank/Plank

WOD(10 Mins)
**I pulled an audible here on the second movement because I found the burpees to be a little derivative.

10 Min Ladder
Deadlift 225lb/155lb
Clapping Push ups
3/3,6/6,9/9, 12/12,,,

*If you cannot perform clapping push ups your scaling is as follows:
1-Dynamic Push Up(demo in class)
2-Push Up
3-Hand Release Push Up
4-Rack Push Up

Injury Prevention(8 mins)
Chest
3RDS
DB Bench Press X10
Tricep Ext x10
Barbell Bicep Curls x10