A) 5 Sets for quality
10s HS Hold + 5s eccentric*
*make this as challenging as needed – add a deficit with plates or a surplus
B) 3RFT:
400m Run
20 KB Swing (32/16)
10 HSPU
Time Cap: 15 mins
Stimulus: Aim to break the KBS and HSPU into 2 sets
Scaling: HSPU > Riser > hand release push up