A. Pull-up strength:
B. Handstand holds – EMOM for 10 rounds – Hold a handstand for 10-30 seconds, and rest for the remainder of the minute. Pick a time and stick with it. It will obviously get harder the more rounds you do, but pick a time domain that allows you to keep a good position (active shoulders, toes pointed, straight bodyline). Kick up into your handstand, or wall walk up – whatever you’re most comfortable doing. Scale down to a push-up hold.
C. With a partner, alternate 2 laps heavy farmer’s carry for 8 rounds (each).