Group: By 15 minutes past the hour (along with your normal warm-up):
30 second Handstand Hold
5 Strict Pull-ups in an L-sit position , else 5 lightly banded pull-ups (should be moderately difficult)
Shoulder stretches
Skill: Work on your Rope Climb footwork
WoD: For Time (15 Minute Cap) Complete the following task:
40 HSPUs a) 20 Wall Walks b) 40 Banded HSPUs c) 40 Box HSPUs
With a frustration EMOM of:
Even Minutes: Complete 3 Deck Squats before continuing HSPUs a/b) 5 Air Squats
Odd Minutes Complete 1 Rope Climb before continuing HSPUs a/b) 3 Rope Progressions c) 1 Rope Progression
Score = Total time it takes to complete the HSPUs
MOB: Roll Posterior Chain / Lax Shoulders