Ai. Deficit Handstand Push-up Negative + Deficit Strict Handstand Push-up + Deficit Kipping Handstand Push-up – Quickly work to a max complex height deficit for the complex
Aii. Deficit Kipping Handstand Push-up – 6 minute EMOM: 3 reps
B1. Archer Ring Pull-up – 3×4-6 alt; Rest 1 minute
B2. Ring Dip – 3×6-8 (weighted if able); Rest 2 minutes
+
15 minute EMOM
1 – 50 Double Unders
2 – 12 Dumbbell Hang Power Cleans 50/35/hand
3 – 6-10 Strict Handstand Push-ups
