A. Handstandwalk

Work on Handstandwalk step by step

Wallclimb
Handstandhold
Handstand shoulder taps
Handstandwalk With Partner
Handstandwalk

B. 10 minute AMRAP of Sit-Ups, Ball Slams, V-Ups, and Single Arm Ring Planks

20 Sit-Up
10 Ball Slam
20 V-Up
Single Arm Ring Plank

A. 36 minute AMRAP of Russian Kettlebell Swings, Renegade Rows, Alternating Reverse Goblet Lunges, and Shoulder to Overheads

20 Russian Kettlebell Swing
6 Renegade Row
20 Alternating Reverse Goblet Lunge
6 Shoulder to Overhead

every 3 Mins do 4 synchr. Burpee Box Jump over

STOH with 2x DBs

A. Sumo Deadlift 3 x 4-6

4-6 Sumo Deadlift
4-6 Sumo Deadlift
4-6 Sumo Deadlift

Work at 1-2RIR for all sets.

B1. Goblet Cyclist Squat 3 x 12-16

12-16 Goblet Cyclist Squat
12-16 Goblet Cyclist Squat
12-16 Goblet Cyclist Squat

With controlled eccentric.

B2. 3-Point Dumbbell Row 3 x 10-14

10-14 3-Point Dumbbell Row
10-14 3-Point Dumbbell Row
10-14 3-Point Dumbbell Row

Reps are each side

B3. Ring Push-Up 3 x 8-12

8-12 Ring Push-Up
8-12 Ring Push-Up
8-12 Ring Push-Up

Scale with elevated pushups