Sorry for the late post today!
A. Handstand work – 15 minutes of wall-facing handstand work, including shoulder touches, holds, and also heel pulls (back to wall)
B. 3 rounds not for time of:
8-10 reps seated dumbell press (heaviest possible)
8-10 good mornings (weighted)
8-10 Pendlay rows (heavy but good form)
C. Tabata set of crow stand – this is to work on handstand capacity and balancing