METCON
10 minute AMRAP
10 handstand push ups (scale: pike push ups or push-ups to a box)
20 calorie row
40 double-unders (80 singles)

20 handstand push-ups
30 calorie row
50 double-unders (100 singles)

30 handstand push-ups
40 calorie row
60 double-unders (120 singles)

40 handstand push-ups
50 calorie row
70 double-unders (140 singles)

rest 10 minutes

7 minute AMRAP
15 chest-to-bar pull-ups
12 Shoulder-to-overhead 115/75; Master55+ 95/55
10 hand-release push-ups

ALTERNATE WORKOUT
8 minute AMRAP
10 push-ups
20 calorie row
50 single unders

rest 12 minutes

5 minute AMRAP
10 bar rows
8 Shoulder-to-overhead
10 hand-release push-ups/push-ups to a box

MOBILITY
3 sets of:
15 cat cows
1:00 each side twisted cross
1:00 box stretch

HAPPY BIRTHDAY PHIL K!