Warm-Up:
8 Minutes:
50′ Inchworm
10 Scapular Pullups
10 Scapular Pushups
10 Hollow Rocks + 0:15 Hollow Hold
Strength:
EMOM 16, alternating:
a) 4-8 Strict Pullups, challenging variation
b) 0:30 Handstand Practice
WOD:
4 Rounds For Time:
25 Sit-Ups (feet anchored)
3/2 Rope Climbs, 15′ Ascent
400m Run
TIMECAP: 22:00
Extra Work:
2 Rounds For Total Time:
10/7 Strict Handstand Pushups
2:00 Rest
15/10 Kipping Handstand Pushups