HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
3 table row

STRENGHT

STRICT HSPU or KIPPING HSPU

accumulate in 4′ 20 – 35 reps of kipping hand stand push up
rest2′
accumuluta in 3′ max rep of hand stand push up

WOD

4 ROUNDS

20 reverse lunges
15 burpees
10 pistol (5+5)
3 wall climb