Strength/Skill:
Strict Handstand Push-Up Negatives​
Advanced: 5×5 @3111 Keep strict tempo
Intermediate: 5×5 with a 3 second negative.
Come down on feet after getting to a headstand and then kick back up. Emphasize 1 sec hold at the top before beginning descent.
Beginner: 5×5 HS negative, pike with feet on box or Downward facing dog HSPU negatives​(https://youtu.be/Ng7VfJvgOec)

 

Partner WOD: 

IMG_0705

3RFT​
Partner 1 does 50 Lunges/Partner 2 does 20 Wall Balls (20/14), when both partners are done,
Partner 2 does 50 Lunges/Partner 1 does 20 wall balls (20/14).
30 cal Row
Partner 1 does 25 Push-Ups/Partner 2 does10 Strict Pull-Ups, when both partners are done,
Partner 2 does 25 Push-Ups/Partner 1 does10 Strict Pull-Ups.

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Conditioning:
“Tabata Dirty Thirty”​
20 sec work/10 sec rest:
30 Box Jumps (24/20)
30 Jumping Pull-Ups
30 Kettlebell Swings (16)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35)
30 Back Extensions
30 Wall Balls (20/14)
30 Burpees
30 Double-Unders