-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