Handstand Push-up + Chin over bar hold

5 sets of:
3-5 eccentric focus (def.) HSPU (4-6sec. ecc. then kip up)
rest by feel
10-30sec. Chin over bar hold
rest by feel
- 12min -

WOD

10min AMRAP of:
6 strict pull ups
9 push ups
12 Goblet Squats (24/16kg)

Clean and Jerk

work up to a heavy weight for:
P. Clean (2sec. pause in catch) + P. Jerk (2sec. pause in dip and catch)
No fails!

Reverse Lunge - DB-Floor Press - Chin up

3 sets of:
8-12 def. reverse lunges (From 4'' plates - sandbag in bearhug or double KB-Front rack) one side
rest 30sec.
8-12 def. reverse lunges - other side
rest 30sec.
8-12 single arm DB-Floor press (each side)
rest 30sec.
4-8 tempo chin ups @ X131
rest 60sec.

Accessories

3 sets of:
20 band pull apart var.
20-30 banded leg curls