10 reps of slow eccentric wall facing HSPUs

or slow eccentric push ups

alternatively use box pike eccentrics but only once the athlete can manage 10 good push ups

WOD

"90sec each round:

1, submaximal ring push-ups with a 3 sec pause at top and bottom of the rep 75% effort

2, pull overs or leg lifts

3, ring fall outs attempt to get 8-12 reps in a difficult position

4, 10 z-press into 10 pike leg lifts over kbs

5, 45 sec arch hold with 2 small plates