On the 4:00 mark for 6 rounds:
4 Front Squats (AHAP)
3 Weighted Pull-ups (AHAP)
1:00 Handstand Hold
Post front squat loading. Post pull-up load and handstand version in notes.
Do most of your building in front squat load during the warm-up before round 1 starts. Then, feel free to tinker up or down in load as needed to ensure that rep #4 of every set is difficult. For those who go weighted on the pull-ups, be sure that your load allows you to go 3 unbroken reps without dropping from the bar, and for those who cannot go weighted on the strict pull-ups, use your bodyweight or do 3 reps of 5 second eccentric lowers. As always, there are many options for the handstand holds. Work with your coach to find the perfect scaling or modification for YOU!