perform 5 sets of:

5-10 kipping HSPU
15-30 sec of hand stand against the wall

*rest 1-1.5 min between sets

scaling:

kipping HSPU- hand stand and slow descent to head stand/ pike press from box

hand stand against the wall- pike hold from box/ on floor

METCON-E.M.O.M IN 15 MIN ( 3 rounds )

min 1= 15-18 American KB swing
min 2= 6-8 HSPU
min 3= 15-18 KB goblet jumping squat
min 4= 8-12 HSPU
min 5= REST