A) Skill
Kipping hand stand push ups

Beginner, intermediate and advanced
1. Kick up to wall (and hand stand hold)
2. Pike push up
3. Pike push up off box
4. Negative hand stand push ups
5. Strict hand stand push ups
6. (Kip into push up
7. Kip into Pike push up
8. Kip to wall low height
9. Kip into Face to wall Hand stand Hold)
10. Regular kipping hand stand push up

B) Strength
Isometric and core work
EMOM 18 min. (6 rounds)
1: 30 sec. chin up hold
2: 30 sec. hands on wall plank
3: rest
4: 30 sec. ring support hold
5: 30 sec. superman hold on box
6: rest