SKILLS & DRILLS  

Advance:
Every Minute (10:00)
6-10 Kipping Handstand Push Ups (Flat surface or 1 Abmat)

Intermediate:
Every Minute (10:00)
3-5 Kipping Handstand Push Ups (2-3 Abmats)

Beginner:
Every min (10:00) or 5 Sets (From Box or Pike Position)
3-5: 3 Second Descent + Strict Press

* Use Dumbbells or Barbell overhead press as a substitute for athletes who struggle with stability.

WOD:
Mailbox
4 sets
30 Wall Balls (20/14)
20/15 Calorie Assault Bike (same for Echo Bike)
10 Alternating Dumbbell Snatch (70/50)
– Rest 3:00 between sets –