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
3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest
1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
