Warm Up (10-15min)
Löytyy taululta

Skill (20min)
A-Push Up
HS hold (wall facing fine also)
Headstand (you can test this from box also)
negative HSPU
kipping HSPU / Box hspu strict one

take the deadlift sets in and test the hspu .

Workout (time target with rest 12-15 min)
For Quality/Time
21-15-9 reps
deadlifts @light/mod weight 40-50%
12-9-6 reps
kipping hspu or strict box hspu
rest 3 min
15-12-9 reps
deadlifts @light/mod weight 40-50%
9-7-5 reps
kipping hspu or strict box hspu