1/23/23 strict press x 4

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