I’ve really enjoyed programming simple 7 round couplets with the 12/9 Calories on the rower.  Of course, I like to monkey with a good, simple thing.
So, 7 rounds.  We all got that, right?15 Box Jumps to 24/20?  OK, same for all, easy peasy.
We’ll make out normal adjustment on Rower Calories – 12 for the guys, 9 for the gals each time.
So, heres the spanner in the works: strict Handstand Pushups.  We never make a strict requirement on the HSPU.  If you can’t do them strict, it’s not a big deal.  Even if you normally use risers, if you should give a few strict a try.
It won’t be RX, but if you can do say, 2 strict HSPU, knock them out, then finish the set with 4 kipping HSPU.
If you are doing singles on the HSPU early, you should either lower the reps, kips then, or make another scaling substitution.
Finally, we are using the box to jump – we can also use it to perform scaled versions of the HSPU.
Workout of the Day
7 RFT
15 Box Jumps 24/20
12/9 Calories on Rower
6/3 Strict Handstand Pushups