Warm-up
3:00 Echo bike + 3:00 Row @ easy pace
+
1-2 Rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk (Advanced OR Easier variation)
+
Clean and jerk
Build up to the heaviest weight you’ll use in the workout.
+
1-2 Rounds
8m Handstand walk
12 GHD sit-ups
3 Clean and jerks @ 1st weight