Robbie

Warm-up | 5:00

10/10 KB around-the-world

50' Bottom-up KB Overhead carry

5 judo push-up + down-dog

5/5 KB windmills

Tech | 2:00

Strict Handstand Push-ups

Kipping Handstand Push-ups

Box Pike Push-ups

L-Sit Rope Climb

Rope Climb

Specific Warm-up | 5:00

Handstand Push-up Progression and Practice | 5:00

5 pike push-ups (floor)

:30 handstand hold OR pike handstand hold

2 handstand push-up negatives OR 3 pike push-ups (box)

2:00 handstand push-up practice

Rope Climb Practice | 3:00

Foot pinch practices (beginners)

2 Rope climbs

1 L-sit rope climb

Break | 2:00

WOD | 25:00 | H:30

Robbie

Complete as many rounds as possible in 25 minutes of:

8 freestanding handstand push-ups

15-foot L-sit rope climb, 1 ascent

Intermediate:

Complete as many rounds as possible in 25 minutes of:

8 Handstand push-ups (strict or kipping)

15-foot Rope climb, 1 ascent

Beginner:

Complete as many rounds as possible in 25 minutes of:

8 box pike push-ups

2 pull-to-stand (rope climb progression)

Cooldown | 3:00

Tricep stretch

Lat stretch

Cobra stretch

Down dog