Practice
pistol handstand
kossac hangars
cobra press up lift one hand

Workout one
Speed Skater 5
then sprint 40 yd

explode off the last speed skater

rest 2 min.
6 rounds

Workout 2
on the minute every minute
1/2 bodyweight swings x10
2 bar pullovers

each round add 1 swing
until you cant finish in one minute

stop at 10 minutes