Warm-Up:

2 Sets, For Quality
200m Run
20 Bear Plank Shoulder Taps
6/6 Kettlebell Windmill
2 Wall Walks
8 Bar Kip Swings
6/6 Single Arm Ring Rows
Into.. 5-8 minutes

Handstand Walk Skill Progression

8:00 EMOM
25ft (7.5m) Handstand Walk
Or
2-3 Wall Walks
The focus here is to find a scaling option that you can practice and complete within about 30 seconds on each minute. Ideally this allows enough time for the arms to come back to life and hit another successful attempt.

“Kitana”
Every 5:00 x 4 Sets
400m Run
21 Pull-Ups
12 Handstand Push-Ups

Level 2:
Every 5:00 x 4 Sets
400m Run
15 Pull-Ups
9 Handstand Push-Ups 2’’ Riser

Level 1:
Every 5:00 x 4 Sets
400m Run
21 Ring Rows
12 Dual Dumbbell Push Press 25/15lb, 12/7kg

Goal Time Domain: Sub 4:00 / set

Primary Objective: Complete each set as fast as possible

Secondary Objective: We are looking for the sets of Pull-Ups and Handstand Push-Ups to be completed in 2 sets or less

Stimulus: Gymnastics Conditioning 

RPE: 8/10

Notes: Each set should have us running a strong pace just slightly below our 5k running pace to allow us to move to the pull-up bar and get into a big set here with the goal of completing them in 2 sets or less. We will then move to the Wall where we are looking to do the same and maintain a challenging unbroken set of Handstand Push-Ups. Each set should take in the range of 3:30-4:15 with the goal of completing all sets at an even split.

Optional Accessories

For Quality
4 Sets
10/10 Single Arm Dumbbell Bent Over Row
8-12 Reverse Barbell Curls
8-12 Ring Push-Ups