3 Rounds:

15 sec Headstand Hold

15 sec Handstand Hold + 5 sec negative

10 Narrow Grip Push-ups

5 Toe Spot Ring Dips



 (Choose ONE of the four options listed below based on your current STRICT handstand push up skill level)

A. For Time: 30 Strict Handstand Push-ups

B. For Time: 20 Strict Handstand Push-ups

C. EMOM x 10:00: 1 Strict Handstand Push-up

D. EMOM x 10:00: x number of push-ups (same number each round)



3 Rounds:

AMRAP x 4:00

100m Sprint

8 Bar Facing Burpees

10 Shoulders to Overhead

(Rx+: 135/95, Rx: 115/75, Sc: 95/65)

Rest 4:00 between rounds


*Pick up where you left off the previous round.

*Score is total rounds and reps completed for all 3 rounds combined.