Gymnastics

Handstand Hold, 5 Sets
Goal is 5 x 30 second hold with no hand movement

Endurance

Row 8x400m @ 32-34 Strokes/Minute, Rest 1 minute between efforts

Strength

Press 3 @ 7, 3 @ 8, 3 @ 9, plus three down sets (load drop -10%)

Sport

For Time:
21-15-9 Handstand Pushup
Alternate With
3-2-1 Legless Rope Climb, 15' Ascent

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