-Warm Up-

 

3 rounds

 

GHD bridge :10 second hold

Laying handstand drill :10 seconds

Extended hollow hold :10 seconds

Wrist flexibility: 30 seconds

Hand stand wall balance : 10 seconds

 

-Skill/Strength-

 

Max unbroken ring Push ups

 

Then

4 rounds ( not for time )

 

10 KB swings 53/35

3 box HSPU

8 shotgun (shoot to hollow)

:15 wall facing Hand stand hold

 

Rest 90 seconds between rounds

 

 

-WOD-

 

7 minute ladder

 

Up by 3s

 

Wall Ball

Pull-up