Warm up
1 minute handstand hold
30 second dead hang
Then 3 rounds
5 inch worm push ups
10 second active hang
Then
Negative pull ups 3x3
Strength
Strict press-Build a heavy 4
Practice Kipling pull ups between sets
Conditioning ABACA
A 1/2 tabata pull ups
B EMOM3
2 strict presses
20 second hollow rocks
C EMOM3
20 second max handstand push ups
Accessory
Bottoms up presses 3x7
Russian twists 3x30 seconds
Dips 3xmax reps
Skill WOD
Kiping handstand push ups
Kiping pull ups
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx
