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
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