15' alternate between HSPU practice and pistol squats

HSPU - handstand hold against wall, work your way down slowly in sets of 3 (adv: try free standing HSPU)

Pistol - controlled step downs from box, use support for balance (adv: weighted)

Metcons:
4 rounds: (8'TC)

18/21 cal row
8 HSPU (adv: deficit)

At 10' begin the next

4 rounds: (8'TC)
40 DUs
10 pistols
5 burpees

by Beau

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