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A. Practice handstands and/or rope climbs.

Rope climbs – If you are proficient, practice using your non-dominant side, or without using your legs.

Handstands – Practice kicking up and holding a good body line, shoulder touches, heel pulls, max effort holds.

B. 10 minute AMRAP of:

10 wall balls

10 ring rows

10 1-arm KB swings.

Want to see speed under the bar? Check out this video of Ilya Ilin, one of the top lifters in the world. Yes, he doesn’t complete some of the lifts, but he does complete the one he was shooting for.