Strength

(20min)

Maximal effort upper body
(press)
1-1-1-1-1-1-MR@ 70%
*submax pull ups between sets

WOD

12min EMOM

ODD: Strict HSPU
EVEN: 5 double kb clean + 5 double kb front squat

use a weight for the KBs which is challenging however allows the work to be done in 30sec, chose a number for the HSPUs which you can maintain for all 6 rounds, the goal here is consistency. Scale the HSPUs to pike push-ups