Amrap 12:
10 pullups split as needed
5 Handstandpushups each
10 toes to bar split as needed
3 min rest
15 min Timecap
Do the rounds you did in the Amrap for time
Handstand skill practice:
>crowstand
>Wallwalk + Wallfacing Handstand hold
>Kick up into wallfacing handstand and lean away with hips
>Kick up into Handstand and hold
>tuck one knee in at a time
>Press away from wall through your fingers and shoulders
>Spotted free handstand
>Free handstand
EMOM‘12
1) 20/20 sec Single arm BB suitcase carrys
2) 20/20 sec KB bottom up press
3)20-40 sec torture Plank
Amrap’40
1000 m row
50 WB
1000 m row
40 m burpee broadjumps
12 alt. sets 45s on // 75s off
1. 10/7 Cal Echo Bike + ME Gobletsquats (24/16)
2. 5-10 Burpees + ME Toes to Bar