Skill
3 SETS FOR QUALITY
15 Perfect Hollow Rocks
30 Band Pull Aparts
3-5 Negative Handstand Push-Ups*
3-5 Tempo Hollow Body Strict Pull-Ups (30X1)

*Descent only.
(No Measure)

WOD
For Time:
500 Meter Row
18 Strict Handstand Push-Ups
18 Strict Pull-Ups
500 Meter Row
36 Handstand Push-Ups
36 Pull-Ups*

*Chest to Bar optional.
HSPU Option 1: Pike Push-Ups
HSPU Option 2: Seated DB Strict Press

Finisher
4 SETS FOR QUALITY
1:00 Double KB Front Rack Hold (Athlete Choice)
10/10 Single Leg Glute Bridge

-Rest as needed b/t Sets-
(No Measure)