-Warm Up-
3 rounds
:20 hollow plank hold
10 shoulder openers
:20 table top
-Strength-
Handstand Complex
4 sets
:20 handstand hold
5 strict HsPu
:10 handstand hold
Max kipping HsPu
(stay 2-3 reps under max set)
Seated DB press
4x8
Reverse Inverted Cross(light weight)
4x10
Weighted Hollow rocks
4x15
-WOD-
In a 5 minute window :
Row a 1k with remaining time
max T2B