Skill:

Wall-Facing Handstand Hold

4 x 30 seconds

5 passovers between handstands, gradually narrowing grip

 

 

Strength:

Deadlift

3-3-3-3-3

 

For Max Load

 

 

Conditioning:

Complete as many rounds possible in 10:00

10 Box Overs (24/20″)

10 Hand Release Push-ups

10 Pull-ups

 

For Score

 

 

Mobility:

Hip Capsule Stretch – 2:00 per leg

Overhead with external bias – 2:00 per arm

Couch Stretch – 2:00 per leg

 

For Quality

 

 

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