Strength
Handstand push up
3-4 sets of 3-5 reps at 31×1
*Do 6-8 challenging ring rows between sets
Notes
These should be done at a harder variation than last month. You can also perform slow negatives at a harder variation if that is necessary. For negatives do 1-2 reps at a time as slow as possible
Conditioning
6 RFT
3 wall walks
12 Russian KB swings
12-15 calories
Notes
The workout today is six total rounds of wall walks, Russian KB swings, and calories. Your score will be the time it takes to complete all six rounds or work completed at the 14 minute cap.
Wall walks should take no longer than about :40. If this sounds unreasonable, decrease the number of wall walks or modify the height of the wall walk.
Your kettlebell swings should be unbroken, and you can choose a heavier weight.
Calories should take no longer than about 1:15. If this sounds like an aggressive pace to hold, decrease the number of calories to 10-12.