A) 15 minute alt. EMOM (3 rounds):
1) 5-10 strict HSPU
2) 30 seconds max reps kipping toes to bar
3) 30 second handstand hold
4) 30 seconds max reps kipping toes to bar
Strict HSPU: Up to 25lb plate + abmat riser. Pike push-ups. Assisted pike push-ups with band around hips hanging from rig.
TTB: Kipping heels above hips, further modify to kipping knees to chest
HS hold: Wall facing instead of kicking up. Plate overhead hold.
B) 10 x 1 minute on 1 minute off:
Max calorie row
*Can perform this as a partner WOD. Row for exactly a minute each round. Accumulate total cals.