• 4 Point Shoulder LAX Ball Roll Out x 10 ea.
• Reverse V-Up x 20

2 Rds Each Arm For Quality

• 5 Single Arm High Pulls
• 5 Single Arm Sumo Deadlift High Pull
• 5 Single Arm DB Shoulder Press
• 5 Single Arm DB Muscle Snatch
• 5 Single Arm DB Thruster

Strength:

Skill:

A) Wall/Box Handstand

Work Options

• 1) 10 seconds hold/20 seconds rest x 5
• 2) 20 seconds hold/40 seconds rest x 4
• 3) 30 seconds hold/60 seconds rest x 3

B) Lunge to Handstand Kick Up

Work Options

• 1) 3×4
• 2) 3×6
• 3) 3×8

*Rest 90 Seconds btw sets

C) Wall Handstand Side Shuffle/Handstand Walk Around Box

Work Options

• 1) 3×4
• 2) 3×6
• 3) 3×8

• 10 Burpee Box Jump
• 10 Dips
• 10 Kipping Pull Up (No Butterfly)
• 20 Air Squat
• 10 Push Ups/Inverted Push Up/Box HSPU

• Mobility

• 4 Point Shoulder LAX Ball Roll Out x 10 ea.
• Reverse V-Up x 20

2 Rds Each Arm For Quality

• 5 Single Arm High Pulls
• 5 Single Arm Sumo Deadlift High Pull
• 5 Single Arm DB Shoulder Press
• 5 Single Arm DB Muscle Snatch
• 5 Single Arm DB Thruster

Strength:

Skill:

A) Wall Handstand (Wall Facing/Away From Wall Facing)

Work Options

• 1) 10 seconds hold/20 seconds rest x 6
• 2) 20 seconds hold/40 seconds rest x 5
• 3) 30 seconds hold/60 seconds rest x 4

B) Lunge to Handstand Kick Up

Work Options

• 1) 3×5
• 2) 3×7
• 3) 3×9

*Rest 90 Seconds btw sets

C) Wall Handstand Wt. Shifts/Side Shuffle/Handstand Box Walk/Handstand Shoulder Taps

Work Options

• 1) 3×5
• 2) 3×7
• 3) 3×9

• 10 Burpee Box Jump 24/20
• 20 Ring Dip
• 10 Kipping Pull Up (No Butterfly)
• 20 Pistol
• 10 Handstand Push Ups (If you can perform strict do so)

• Mobility

• 4 Point Shoulder LAX Ball Roll Out x 10 ea.
• Reverse V-Up x 20

2 Rds Each Arm For Quality

• 5 Single Arm High Pulls
• 5 Single Arm Sumo Deadlift High Pull
• 5 Single Arm DB Shoulder Press
• 5 Single Arm DB Muscle Snatch
• 5 Single Arm DB Thruster

Strength:

Perform After WOD

A) 5 Sets:

• 2 Push Jerk + 1 Split Jerk

B) 4 Sets:

4 Strict Press + AMRAP Push Press

C) 5 Sets:

• Hand Release Push Up x Max Rep 45 Seconds
• Wt. Pull Up x 2-4

Skill:

• 20 Burpee Box Jump 24/20
• 40 Ring Dip
• 20 Kipping Pull Up (No Butterfly)
• 40 Pistol
• 20 Strict Handstand Push Ups

• 30 Seconds Kipping Handstand Push Up
• Rest 30 Seconds
• 30 Seconds pike pull to invert rings
• 30 seconds rest
• 30 seconds ring muscle ups
• 1 minute rest