Skill practice: handstand push-up progression and rope ascents (with controlled descents!!)
Then, AMRAP in 20 minutes:
5 Kick-ups to handstand hold
10 Back extensions on GHD
20m Frog jumps
10 Push-ups on low rings
20m Frog jumps
During the 20 minutes, you must ascend the rope 5 times – or for those who are progressing into rope ascents, 20 rope pulls from supine position
