a) WARM UP:
8 Minutes:
- 10 Pushpress
- 10 double unders
- 10 banded tricep extensions
- 20 Second handstand hold
b) STRENGTH:
- 6×4 Weighted Pullups, superset with:
- max strict handstand pushups (build on deficit)
*No kipping. Scale is barbell Z Press
c) WOD:
SPECIFIC WARMUP:
- 5 beat swings, 5 pullups, 5 chest to bars
- 5 knees to elbows, 5 toes to bar
- 1 rope climb
WOD:
10 Rounds for time:
- 5 Chest to bars
- 3 toes to bar
- 1 Rope Climb
(*Scale as per your coach)