Monday
Skill
Kipping Handstand Pushup
Athletes choose one of of the following, listed from lowest to highest proficiency, and performs it for a 10:00 EMOM.
Level 1 0:10-0:20 Tripod Hold
Level 2 2-3 Tripod Liftoffs w/controlled eccentric
Level 3 3-4 Tripod Kickbacks
Level 4 4-6 Kipping Handstand Pushups
Level 5 2-5 Kipping Handstand Pushups to deficit
WOD
AMRAP 15:
4 Pullups
8 Pushups
12 Air Squats
400m/325m Row