Warm up
Practice double unders for 5 minutes
10 Scap pull ups
10 Scap handstand push ups
Then
3 rounds
3 negative pull ups
3 negative handstand push-ups
Conditioning
ABx4, no breaks between words
A-AMRAP3
3 chest 2 bar pull ups
30 double unders
B AMRAP3
2 handstand push ups
20 kb swings 35/20
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