Gymnastic skill:
partner spotted hand stand 5x30 sec
Reverse planche 3x5
(back to wall, hands approx 0.5m away from wall. Shoulders back over hands & use core, shoulders & fingers to pull body to vertical.

Kick up 2 handstand x20
+
C&J 8x1 @ 80-85%
Front squat 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%xAMRAP
+
For time (optional, skala vikten på thrusters om du är trött I benen)
30 Thrusters 42/30
3 rope climbs
20 thrusters
2 rope climbs
10 thrusters
1 rope climbs