WOD

For Time:
400m Run
50/40 Calorie Assault Bike
400m Run

* Target time: 5-7 minutes
* Time cap: 12 minutes

Skill HSPU

Advance:
5 Sets (1-3 Abmats)
5 Kick Up + 3 Second Descent + Strict Press

Intermediate:
5 Sets (1-3 Abmats)
3-5 Kick Up + 3 Second Descent + Kick Down (reset)

Beginner:
5 Sets (From Box or Pike Position)
3-5: 3 Second Descent + Strict Press

* Use Dumbbells or Barbell overhead press as a substitute for athletes who struggle with stability