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
**KIPPING WORK**
— NO BUTTERFLY–
**Options:
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
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