S/S/S:

Work strict Pull up and strict Handstand Push Up technique

Videos courtesy of CrossFit HQ.

WOD:

500m Row

2 min rest

20 Strict Pull ups

2 min rest

10 Strict HSPU

*each section timed separate

Scaling Options:

Strict PU => Kipping => Banded

Strict HSPU => Kipping HSPU => Piked on box

X-tra:

HS Walk Practice  or scale to Inverted on wall w/ shoulder taps

Banded OH stretch – 2 min per side