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

3.) Handstand bench around the world

3×6 (3 to the right, 3 to the left)

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