MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run
5 Scap Retractions 
5 Strict Pull-Ups
10 Push Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold

SKILLS & SPECIFIC WARM UP
Work 10′ on Handstand Push Ups/Handstand Walk

CONDITIONING

“G – 21 ”
21 – 15 – 9
Strict Pull Ups
Strict Handstand Push Ups
Time Cap 15′

BEGINNER & INTERMEDIATE

Strict Pull-ups:
Banded Strict Pull-ups 
Ring Rows

Strict Handstand Push-ups:
Strict Handstand Push-ups with Feet on Box 
Double Dumbbell Strict Press

Scaled Reps to:

Option 1: 15-12-9
Option 2: 12-9-6