Conditioning:
As many rounds and reps as possible in 15 minutes of:
16/14 Calories row
12 Alternating pistols
10 GHD Sit-ups
10/8 Calories biked
6 Handstand push-ups
For score
Strength:
Shoulder Press
4 sets of 4 reps at 80-85% of one rep max
Rest 1:30 between sets
For quality
Post results and experience to comments
3 rounds
Pistol progression from 18″ box
HSPU progression from 20″ box
4 rounds mod pistols and hspu (1 abmat)
Shoulder press – 1 round at 175 2 rounds at 165