A. 5 min legless rope climb practice
+
5 min peg board practice
+
Skin-the-cat on rings
3×5

B. Static handstand hold
Accumulate 90s

C. Handstand walk
5xAFAP; Rest as needed

D. 5 sets:
30s Russian KB swings – as heavy as possible
-Rest 30s
60s shuttle run, 50’ increments @ 75%
-Rest 30s
+
5 sets:
5 touch-and-go deadlifts – heavy
-Rest 30s
30s single-unders
30s air squats – 1 rep every 3s
-Rest 30s