- WARMUP
- Run 400m
- Bear Crawl F/B
- Crab Walk F/B
- Lateral Plank Walk
- 15 Push-ups
- 30 DU
- 10 Barbell FS
- SKILL
- 5 min of HSPU technique
- STRENGTH
- 8 min EMOM
- 3-5 Deficit Strict HSPU
- *Scale to regular HSPU or regressions of the HSPU
- METCON
- 4 Rounds (CAP 13)
- 15 KBS 53/35
- 10 Thrusters 95/65
- 35 Double Unders