After that still, utterly savage hero workout, let’s bump the load on up and get testing that max end strength again. With an increase of reps, the goal is to better your load from the last tester

CrossFit Cardiff WoD
Back Squats:
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1

*increase load as reps decrease

Specialty
Strict handstand push-ups
3 Sets
5 strict handstand push-ups
Rest 2 minutes between sets

3 Sets
3 Negative deficit HSPU
5 - 10 Hanging L-Sit raises
2 Lengths overhead kettlebell carry - work up to the heaviest load possible

3 Sets
5 Handstand tuck ups
10 Dumbbell strict press
10 Deficit plate push ups