A. Freestanding HSPU

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

Amrap’12 for quality:
10-30 sec planche plank
2 lanes bamboo OH carry
10-30 sec straight arm hollow hold
5-10 explosive push ups on plate

A. Functional endurance

EMOM‘12 In teams of 3:
1)Ski erg
2)Farmers carry
3)Row

Rest 3 min

Amrap‘12:
400 m run
200 m run with medball
40 m walking lunges with medball

A. 4 Rounds For Time of DT with Dumbbells

1 DT with Dumbbells

Person A: row for cals
Person B: 1 round of DT
(4 rounds each of you)
in remaining time: max cals @ rower

DT:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to overhead

B. Rest for 3 minutes

Rest

C. 3 Rounds For Time of DT with Dumbbells

1 DT with Dumbbells

Person A: row for cals
Person B: 1 round of DT
(3 rounds each of you)

D. Rest for 3 minutes

Rest

E. 2 Rounds For Time of DT with Dumbbells

1 DT with Dumbbells

Person A: row for cals
Person B: 1 round of DT
(3 rounds each of you)

A. Strength

3 sets
ME pushups in Good form! (Max 30s)
Into
ME protraction hold after last rep (Max 30s)
Into
ME Bottom pushup hold (max 30s)

Rest 60s

ME Ringrows in Good form! (Max 30s)
Into
ME retraction hold after last rep (Max 30s)
Into
ME Ring to chest hold (max 30s)

Rest 60s

B. Strength Endurance MetCon

Every 3 min for 4 sets do

40s ME Echo Bike (fast but not allout!)
10s transition
30s ME wallsit
10s transition
20s ME Gobletsquats (24/16)