12 Intervals 20 on/30 off, alternating:

1. Chin over bar hold

2. Rev handstand hold

3. Hollow hold

Gymnastic's skill work: Freestanding Handstand Hold

2 Rounds for Quality

90 seconds Max Reps Strict Pull Ups, no bands, scale to negatives

Rest 2 Mins

90 seconds MR Strict Ring Dips - no bands, scale to close grip press ups

Rest 2 Mins

90 seconds Arch body rocks

Rest 2 Mins

90 seconds Hollow Rocks