A. Handstand(-walk) Pratice in Teams of 2

Practicing 10-20 Seconds x10
1) Box or Plate assisted HSH
2) Wall assisted HSH or Band-assited HSH
3) Lat. Wall assisted HSH
4) Walk to Wall

B. 15 minute AMRAP of Movement From As, Dual Dumbbell Overhead Carries, Hollow Body Holds, and Front Planks

Movement From A
Dual Dumbbell Overhead Carry
Hollow Body Hold
Front Plank

Rest 2 Minutes after one set

A. Conditioning

For 21 Minutes
Bike (Nasal Breathing)
Every 2 Minutes 500m Standing Bike on Highest Damper

Switch

21 Minutes
Ski OR Row (Nasal)
Every 2 Minutes 300m HIghest Damper

A. Skill

For 10 min work on butterfly (C2B) + and Handstandwalk

Or

10 rounds of:
5-10 C2B + 5-10m HS-walk
rest 30sec.

B. Endurance

3 sets
60/45 cal Echo Bike
40 Target Burpees (5 inch target)
20 DB Stepovers (2x22,5/15)
Rest 2 min

A. Log Clean and Press 5 x 1

1 Log Clean and Press
1 Log Clean and Press
1 Log Clean and Press
1 Log Clean and Press
1 Log Clean and Press

B1. Trap Bar Deadlift 5 x 3

3 Trap Bar Deadlift
3 Trap Bar Deadlift
3 Trap Bar Deadlift
3 Trap Bar Deadlift
3 Trap Bar Deadlift

B2. Trap Bar Carry 5 x 15

Trap Bar Carry
Trap Bar Carry
Trap Bar Carry
Trap Bar Carry
Trap Bar Carry

C. 3 Rounds For Time of Passive Bar Hangs, Kettlebell Farmers Carry s, and Plate Farmers Carry s

Passive Bar Hang
32 Kettlebell Farmers Carry
Plate Farmers Carry
Rest

A1. Romanian Deadlift 3 x 5-8

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

work @RPE 8-9

A2. Strict Handstand Push-Up 3 x 3-5

3-5 Strict Handstand Push-Up
3-5 Strict Handstand Push-Up
3-5 Strict Handstand Push-Up

Work @ RPE 8-9

A3. Weighted Strict Pull-Up 3 x 3-5

3-5 Weighted Strict Pull-Up
3-5 Weighted Strict Pull-Up
3-5 Weighted Strict Pull-Up

Work @ RPE 8-9

B. 5 minutes of Wall Ball Shots

Wall Ball Shots

A. Lower Body Stregth

5 sets of:
5 Back Squats with 5sec. eccentric
10-15 seated banded leg curls
rest 1-2min

B. MetCon

15min AMRAP of:
12 double DB-Push Press
12 KB-SDLHP
12 walking lunges