Specific prep – 2 rounds

30 Speed rope steps
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20 Wall-facing flutters
3 Kicks to handstand w/ walk on the spot

(Rest as needed b/t exercises)

Rest 60-seconds between rounds