A): 12 mins Skill work on the Handstand Push (evenly split your time on both strict and kipping), then go straight into.... 3 Minute AMRAP of Kipping HSPU   Form tips: Midline stabilisation! Look to focus your efforts on bracing as hard as you can through the middle. When working the strict try to employ the "tap & go" method. This is when you are at full lockout and you take a big breath into the belly to brace, lower yourself until your head makes contact with the ground or mat and immediately try press back up again, all still whilst you've maintained that air inside the diaphragm. We know this may sound obvious but we still see time and time again athletes start at lockout, lower down to the ground and then exhale, shift their hands and expect to be able to push back up again. It don't work like that we're afraid!! You gotta brace! With the hands maintain a tripod stance. You should be able to see your thumbs in your vision. If you can't then you are already in the wrong position and are lending yourself to failure! B): Mobility, 30 minutes of your finest efforts.