A. Skill:
3 Attempts at Max Calories on the Rower in 20 pulls (rest as needed between sets, but you must complete it in 12 minutes)
 
B. MWOD:
Couch Stretch
 
C. WOD:
4 Rounds f/ Reps –
1min Row f/ Calories
1min Box Jumps (24/20)
1min Handstand Push-Ups
1min rest
 
*Note:
If you have to use more than (1) 45lb plate under the ab-mat for HSPU, then you will do hand release push-ups.
 
D. Post-WOD Recovery:
Row 1 minute easy