10/12/17 30 minutes

File_000-148

Warm Up:

2 sets of:
Bike x 1:00 (:20 easy, :10 hard x 2)
5 each KB Hang Power clean & OH
5 each SL KB RDL
10 Post-Facing Air Squats (as close as possible)
10 Hanging Shrugs + 5 Hollow Swings

Skill, Strength, or Mobility:

EMOTM x 5
HSPU skill work.
*Choose an appropriate rep #
*Choose an appropriate variation.

Examples:
Kipping HSPU (scale with abmat riser)
Strict HSPU
Pike HSPU on Box

WOD:

30 Minute Easy Effort AMRAP
Row 1,000
20 Box Jump Step Downs
15 Russian KBSwings
10 DB Upright Rows each arm
10 DB Push Press each arm
100m Farmer Carry (each arm)
-restart with 750m row
-restart with 500m row
-restart with 250m row
*should you finish all 4 rds, continue without the row.