Skill: Hand stand Holds or walks

5 mins EMOM 

Walk 20 ft on hands or hold a hand stand against wall or free standing for 10-15 secs

 

Strength: Heavy Dips: 12 mins (2 min clock)

5-5-4-3-2-1

RX: weighted dips: try to increase weight at least twice 

Scaled: If on bands, use an easier band for your first sets, then gradually use harder bands, and eventually try without a band)

If on a box normally, try to eventually get to a banded Dip

 

WOD: 4 RFT

6 power cleans & jerks 135/95

9 dead lifts 135/95

12 pull ups

 

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