A. Handstandwalk

12-15 min practice

1. wallwalk
2. wallfacing handstandhold
3. Handstand with wall
4. Walk Two steps to wall
5. Partner assisted
6. free Walk
7. obstacle walk

B. Tabata Top of Ring Dip holds, Bottom of Ring Dip Holds, and Ring Dips for 4 x 20/60s

Top of Ring Dip hold
Bottom of Ring Dip Hold
Ring Dip

A. Amrap‘30 in Teams of 2

50 T2B
50 Sync KB Snatches @24/16 kg
50 Box jumps

40 pull ups
40 Sync KB squat cleans
40 Box jumps

30 s. HSPU
30 Sync KB STOH
30 Box jumps

20 C2B
20 Sync KB Thruster
20 Box jumps

10 RMU/BMU
10 Sync KB Cluster
10 Box jumps

And back up:)

A1. Back Squat 3 x 5-8

5-8 Back Squat
5-8 Back Squat
5-8 Back Squat

A2. Dumbbell Flat Bench Press 3 x 8-15

8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press

B. Metcon

8min AMRAP of:
8 alt. DB-Snatches
8 Ring Rows
8 alt. DB-Box step ups

C. Accessories

3 sets of:
5-10 Hip lifts
8-12 banded rotations (each side)

A. Power Snatch + Hang Snatch 10 Sets

Power Snatch + Hang Snatch
Power Snatch + Hang Snatch
Power Snatch + Hang Snatch
Power Snatch + Hang Snatch
Power Snatch + Hang Snatch
Power Snatch + Hang Snatch
Power Snatch + Hang Snatch
Power Snatch + Hang Snatch
Power Snatch + Hang Snatch
Power Snatch + Hang Snatch

start @ first weight after empty bar and work up from there
Work in a 12min window

B. Hang Power Snatch 6 x 5-8

5-8 Hang Power Snatch
5-8 Hang Power Snatch
5-8 Hang Power Snatch
5-8 Hang Power Snatch
5-8 Hang Power Snatch
5-8 Hang Power Snatch

work with ~60-70% of heaviest complex

C. MetCon

100 WB @20/14lbs for time
- EMOM starting @0:00 do 10 russ. KBS @32/24kg -