5 Rounds For Quality:
L-Hold to 0:05 from failure
8/6 Strict Chin-Ups
32′ Handstand Walk OR 16 Shoulder Taps
L-Hold: On parallettes, dumbbells, boxes, etc. Scale movement to tuck hold.
Strict Chin-Ups: Athlete should be able to complete set in no more than 2 minutes, even if performing single reps. Scale repetitions accordingly. Count rep upon returning, under control, to a FULL STOP at the bottom. Scale movement to ring row.
Handstand Walk: Athlete should be able to complete set in no more than 2 minutes. Scale distance accordingly. Scale movement to shoulder taps (https://www.youtube.com/watch?v=ZqdcDCmlblQ).
5 Rounds For Time:
12 Thrusters, 95#/65#
9 Handstand Pushups
Thruster: Athlete should be able to complete each round unbroken. Scale load accordingly.
Handstand Pushup: Athlete should be able to complete each round in no more than two sets with short breaks. Scale repetitions accordingly. Scale movement to Box L Headstand Pushup (https://www.youtube.com/watch?v=titO9jhlZ6c) or Bench Dip (https://www.youtube.com/watch?v=i3_R9dDqNSM).
1) Run 90 Minutes @ 6
2) EMOM x 15, alt.:
a – 5-8 Matador Dips/Box Dips (31X2)
b – 8 Dumbbell Bent Row, arm (X231)
c – :30sec Hollow Hold