Warm up
3 rounds
1 min row
5 banded pass through + 10 band pull aparts
8-12 hollow rocks
8-12 scap pull ups
4-6 inch worm + push up
:20-30 HS HOLD / Free Hs hold

Skill / Wod prep
Get your strict hspu place ready for todays work and couple reps in.
Get rhytm for toes to bars / GHD sit ups and get 5-10 reps in

WOD1
Every min for 21 minutes (7 rounds)
min 1 - Rowing x 15/12 calories (masters 45+ 13/10 calories)
min 2 - Strict HSPU / KIP HSPU x 6-8 reps
min 3 - Kipping Toes to bars or GHD Sit ups x 8-12 reps

WOD 2
3-4 rounds
30-40m sandbag carrying on bear hug hold @35-45/55-68kg
3-4 sandbag cleans
1-2 legless/rope climb
rest 1-2 min bwn rounds