Roof is the ceiling
Skill: Rope Climbs
Skill/Strength: Handstands
1.) Shoulder & Wrist Warmup:
https://www.youtube.com/watch?v=rlDrUfWv8jg
2.) HS Walk Strength/Stability:
Handstand shifts (use eraser)
4×8
https://www.youtube.com/watch?v=riMgdqcwqAk&t=16s
3.) Handstand bench around the world
3×6 (3 to the right, 3 to the left)
https://www.youtube.com/watch?v=mwRTPeE7L04
4.) Handstands:
Accumulate 2 minutes
1) free standing, 2) wall, or 3) box or wall walk as inverted as possible
Metcon: For Time
Buy in: 600m run
Then,
3 rounds
12 Weighted walking lunges (DB on shoulders)
6 HSPU
3 rope climbs
L1: 800m run, 70/50, Deficit HSPU, Legless
L2: 600m, 50/35, HSPU, Rope Climbs
L3: 600m, 35/20, Pike HSPU, 3 rope climb attempts
L4: 400m, 20/15, DB OH Press, 6 knee to elbow on the rope