400 Row (Push hard the last 100m)
10 Deficit Push Ups
20 Strict Shoulder Presses (45lb/30lb barbell)
WOD
5 Rounds for Time of:
10 Burpees
10 Handstand Push Ups
10 Pull Ups
200m Run
HSPU Demo (Great video! Laurie Galassi is an amazing gymnastics teacher)
Finale
200 Pulse Crunches
20 Military Sit Ups (slow and controlled)
20 Oblique Crunches (each side)