WOD
Skill
10 minutes of Handstand and/or HSPU Practice, technique work only
Conditioning
5 Rounds for Time (30 min cap):
15 Pullups | R+ 6 Bar MU
30 Air Squats | R+ 18 alt. Pistols
60 Double Unders | R+ UB DU
2 Min Rest
Extra
Before Conditioning
15 min – Every 90 sec:
Squat clean thruster + FS
*Build as able – do not fail
After Conditioning
4 sets
15 banded good mornings (band under feet and around shoulders)
15 GHD situps (w/ 10# weight if able)