A. Handstand push-up strength:
- EMOM for 10 minutes: Odd minutes: 1-5 strict HSPU OR 2-5 kipping HSPU OR piked push-ups (feet on box, hands on parallettes) OR seated DB presses (on floor). Even minutes: 1-2 wall walks.
B. 3 max effort L-sit or tuck holds on parallettes or boxes.
C. 7 minute AMRAP of:
7 x (DB hang clean + shoulders-to-overhead) (2×50/2×35 or scale as needed)
7 burpees.
C. 4 max effort sets of hollow or tuck rocks).