A. Team workout

Amrap 30

10 reverse lunges
200m run together
30 thruster (15 each)
40 Doubleunders

A. Headstand to Handstand

Skill:
—> headstand Progression
—> Kipping HSPU on wall
—> Headstand +HSPU

Gymnastics strength: EMOM‘15
1. 20-45 sec. wallfacing HS hold
2. 20-45 sec. L-Sit hold
3. 20-45 sec. Reverse fly rotations
4. 20-45 sec. DB Z press
5. 20-45 sec. Negative Pull up

A. Deadlift 3 x 5-8

5-8 Deadlift
5-8 Deadlift
5-8 Deadlift

Work at 0-1RIR for all sets.
Go with TNG.

B1. Strict Handstand Push-Up 3 x 4-8

4-8 Strict Handstand Push-Up
4-8 Strict Handstand Push-Up
4-8 Strict Handstand Push-Up

Work with ~1RIR for every set. controlled eccentric.

B2. Kettlebell Gorilla Row 3 x 12-20

12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row

C. Carry Finisher

2 sets
200m Farmers walk (moderate-heavy weights)
Rest 1 min

If you managed to go easy unbroken in the first walk increase the weight for the 2nd set. If it got hard in the end or you had to put down the Kbs 1-4 times stick to the weight for the 2nd set. If you had to put the KBs down 5 or more times go down in weight for the 2nd set.