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A. Handstand practice – Practice your kick-ups. You should be aiming to hit the wall as gently as possible with your feet, and ideally your feet should stop just short of the wall.

3 sets of 15-30 shoulder taps (also called a wall run in gymnastics)

3 sets of 30 second nose-to-the-wall handstand holds. If you’re not there yet, just do a wall walk up to wherever you’re comfortable, and do the holds there.

B. For reps:

6 minute AMRAP of: 8 strict pull-ups, 16 box jumps (24″/20″) (Land softly!), followed by:

6 minute AMRAP of: 8 push-ups (scale up to ring push-ups), 16 Russian KB swings (70/44 lbs).