Skill: HSPU

EMOTM x 3

:10-:15 Headstand hold on mat (Sub elbow plank)

rest 1:00

EMOTM x 3

:10-:15 Handstand Hold (Sub Ring Plank)

rest 1:00

EMOTM x 3 

2 HSPU Negatives (Sub Ring Pushup Negatives) (try out some deficit if you want!)

Conditioning:

10 Rounds For Time (15 Min Cap)

5 HSPU

Run 100 M

*Need to be able to hold a sub 90 sec round to finish*

Comp: 5 Strict HSPU

Fitness: 5 K. HSPU or 3 Strict HSPU

GPP: 5 Heavy DB Strict Press

Health: 5 Heavy DB Strict Press