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A. Handstand practice:

  • 1-2 laps slow bear crawl with active shoulders – Try to get your hips as much above your shoulders as you can. Scale this up to a bent arm bear crawl (hips still high). This takes a bit more strength to do.
  • Every 40 seconds for 10 rounds, do a slow HSPU negative to an abmat (or two). Scale to the piked position if needed, or parallette push-up negatives. Go for control here. If you’re not controlling the bottom part of the movement, go to a higher target (i.e. 2 abmats), or switch to an alternate movement. Advanced athletes may try deficit negatives.
  • EMOM for 8 rounds: 10-30 second handstand hold, resting for the remainder of the minute. Want to scale this up? Try to use the wall as minimally as possible.

B. For time:

Row 500 m


3 rounds of:

10 pistols per leg (scale to weighted lunges)

20 knees-to-elbows

30 KB push presses (1 KB, switching arms as needed)


Row 500 m.

There will be a 20 minute cap.