La 8.12.

A) Skill practice

For 10 min

• handstand/hs walk practice

For 10 min

• Pull up training (kipping, butterfly)

B) 3-4 rds, rest as needed

• 25/20 cal row @heaviest gear 10
• 5-10 bulgarian split squat (weighted)
• 10 seated press @kb/db
• 10 sldl @kb
• 10-15 ring dip