Handstand Skill (12min)
3 x:40on/x:20off (4)
-Hollow Hold
-Nose & Toes/floating toes
-Tripod/Roll-Outs
then, 1min Rest-
4x 1min On/1min Rest (7)
HANDSTAND WALK PRACTICE
(noes/toes, floating toes, kick ups)
4rds For Time
50' Hand Stand Walk (3 Wall Walks)
30 Double Unders
20 Abmat Sit Ups
Every 2min for 6 sets: 1 Hi Hang Squat Cleans + 1 Hang Squat Clean + 2 Front Squats Adding 15min AMRAP 14 Box Jumps (24/20) 16 (8ES) DB Hang Power Clean & Jerk (50/35) 14 Toes to Bar 1min Rest
4min ALT EMOM (2rds) - :20 Hollow + :20 Arch Hold - :40 Kips w/ pause in each position (Hollow Rocks) then 1min Rest between EMOMS 11min Alt EMOM (3rds) - 10 Kips, ring or bar (toes on ground kips) -
Box Squat 4 Warm up Sets (50-60-70-75%) -then- 6 sets of 2 reps All sets at 81% 1RM or SAME WEIGHT as last time. Should have one-two reps left in the tank. 6min AMRAP 5 Shuttle Runs 16 KB Front Rack L
