A. Every minute on the minute for 10 minutes:
Minute 1: HSPU Progression
Set 1: 2 Wall Walks
Set 2: :40 HS Hold
Set 3: 5 Negative HSPU
Set 4-5: 5-10 Strict HSPU, Kipping HSPU, Pike HSPU

Minute 2: :40 Hollow Hold

B. Complete as many rounds in 16 minutes of:
500M Row
15 Box Jumps
10 handstand push ups
Fitness: 500m row, 15 box step ups, 10 DB Push Press (30/20#)

At Home

A. Every minute on the minute for 10 minutes:
Minute 1: HSPU Progression
Set 1: 2 Wall Walks
Set 2: :40 HS Hold
Set 3: 5 Negative HSPU
Set 4-5: 5-10 Strict HSPU, Kipping HSPU, Pike HSPU

B. AMRAP 16
Elliptical/Row/Bike/Treadmill
15 box/chair jumps
10 DB Singe Arm Push Press/arm