PreHab: scapular push-up, scapular pull-up, hip bridges

Warm-up: rope turns, wall climbs, lunges

Specific: handstand push-up progression

Skills: Single Leg Squats (Pistols)

WOD:

RX: 3x
75 Double Unders
17 HSPU
12 Pistols

RX+: 3x
75 Double Unders
17 Deficit HSPU (6/3″)
12 Pistols (weighted 35/20)

Option 1: 3x
35-45 Double Unders
10 HSPU
8 Assisted Pistols

Option 2: 3x
50-125 Single Unders
12 DB Presses
12 Lunges