3 sets:
:40 bike, ski, row, run, or single-unders
:10 rest
:30 hollow hold
:10 rest
:20 handstand hold on the wall
:10 rest

Handstand Walk Practice & Progression:

Partial kick-up Keep arms straight, kick up halfway.

Full or partial walk Smooth walk up and smooth walk down.

Handstand hold against wall Keep arms straight, kick up halfway.

Handstand walk 1 ft to wall Push the ground away.

Handstand walk Push both arms into the ground hard.

AMRAP 9:
15 KB swings (53/70lb)
50-ft handstand walk

Intermediate: 25ft HS Walk (35/53lb)
Beginner: 100ft bear crawl

*every 5ft is one rep*

8 sets:
:20 seated L-sit hold
– Rest :10

3 sets:
30 ATY raises
:30 banded pull-aparts
– Rest as needed between sets.