Warm up


2 rounds

10 shoulder openers

20 sec handstand hold

8 should taps with 2 sec pause at the top

5 single arm kb front squats each side

5 pull ups


-Strength/Skill-



HandStand practice


  • Pike hold/walk around box
  • kicking up to the wall
  • HandStand holds
  • Assisted handstand walking (pvc)
  • HandStand walking



-WOD-



Partners -1 athlete works at a time


AmRaP 12


Hang power Clean

HSPU


3,3 6,6 9,9 ... and so on


Rest 5 minutes


AmRaP 12


Over head squat

Pull-ups


3,3 6,6 9,9 ... and so on