UPPER BODY SKILL/STRENGTH WORK & AMRAP 12

A) Strength/Skill:

1) Every 1:30 x 4:

5-6 Handstand Push-ups

- Strict or Deficit
- Kipping
- Added Abmat Kipping
- Seated DB Shoulder Press, Neutral Grip

- Then -

2a) Supinated Grip BB Rows (3 x 10). Rest 30s.
2a) Trap 3 Shrugs (3 x 10-10-10). Rest 30s.

- Then -

3) Reverse Tabata (8 x 10s Work/20s Rest).

- Hollow Hold

B) WOD:

AMRAP 12:

12 Russian KBS (Rx = 70/53, S = 53/35, 44/26, 35/26)
40 Meter Sled Sprint* (95/65)
9 Burpees (S = 6 Burpees)

*Use small sleds. Each empty sled weighs 25 lbs. 

C) Finisher:

In 5:00:

Max Distance Overhead KB Carry (53/35)

*Single arm. Favor your weaker arm.