Warm-up:
As many rounds for quality in 8:00:
Laying Handstand Hold for :20
5 push ups
30’ bear crawl
30’ crab walk
:20 belly and nose against wall HS hold
WOD:
4RFT
30 Push Ups
15 Deadlifts (225/155)
12:00 Time cap
Post-WOD Skill:
5:00 max effort HSPUs or DB presses, then:
3x thru
15 Half HS Shoulder flexion drill on a box
15 hollow rocks with 10# plate
15 scap push-ups (inverted or plank)
15 headstand or handstand levers