STRENGTH

3 sets of:
2-3 (Weighted) negative chin-up (5-8 seconds eccentric)
Rest 1 minute
6-8 Pike push-up
Rest 1 minute
10-15 Pike compression
Rest 1 minute

Rx+:
4-6 (Weighted) chin-up
Rest 1 minute
6-8 Box pike push-up or 4-6 strict handstand push-up
Rest 1 minute
10 Pike compression + 10/10 russian twist (bw)
Rest 1 minute

WOD

10 Rounds for time
4 Hand release push-up
6 Hanging leg raise
24 Double under/40 Single under

Rx+: Kipping handstand push-up, Toes to bar

Time cap: 12 minutes

ACCESSORY

Zottman curl
3 sets of 10-12 reps