2 rounds for quality of:

6 Kick-to-Handstands

Hollow Hold, 30 secs

**Kick up to HS hold on wall: 6 quick reps-Contact with the wall should be as soft as possible. Middle fingers should be pointing directly toward the wall as static handstands require (not out to the sides)**

Free Standing Handstand Hold 5x Max Hold

**Options: (10-12m HS HOLDS)
1). partner (coach will demo)
2). 3 people partners, 2 will hold legs (coach will demo)
3). solo
4). tripod work
5). wall climb to 15s hold

Pull-up (kipping)s 5×10

1). as written
2). scale reps
3). 3 kips + 1 pull up + 3 kips + 1 pull up: 5-7 sets of this (rest as needed)
4). strict pulling 5×10

Every 1 min for 10 mins, alternating between:

5 Dumbbell Bench Press, pick load

5 Strict Chest-to-bar Pull-ups

* Athletes are encouraged to go moderate weight on the DB bench press due to tomorrow’s wod. *
5 pull-ups should be performed unbroken. Use bands as needed.

4 rounds for quality of:

20 Mountain Climbers

8 Banded Pallof Press

Bent Knee Hollow Hold, 30 secs

8 Kettlebell Goblet Squats

* Spiderman mountain climbers with a short pause in the stretch position
8 Pallof presses, each side