130 min

1.Jacked gymnastics
Handstand Skill & Endurance
2 rounds:
- 2 x 20s front support walks, 10s rest
- 3 x 20s handstand shoulder shrugs, 10s rest
- 2 x 20s wall facing handstand hold, 10s rest
- 3 x 20s max distance box assisted pike handstand walk (alternate directions each set), 10s rest
- 90s rest

HSPU Threshold
A. Kipping deficit HSPU @ abmat + 20 + 10 kg plates
5 x 3 reps
B. Strict HSPU Scaling Strength - Session 2 (6 Rounds for reps)
6 rounds:
- 50% of your max unbroken set using the same progression as last week
- Rest as needed
6 x 4 box assisted pike HSPU

2.Strength
B. Rotate through B1 / B2 / for 3 rounds
B1. Single arm DB push press – 8+/side @ AHAFA, rest 1m before B3. “+” = last set is AMAP (As Many As Possible)
30 30 15 x 30 lbs
B2. Single arm DB row – 12/side @ AHAFA, tempo 1111, rest 1m before B1
30 30 25 lbs

3.Conditioning
A. Alternate A1 / A2 for 6 total intervals

A1. 2-minute AMRAP
14/11 cal Assault bike buy in,
then AMRAP
8 Chest to bar pull up
13 Bar facing burpees > burpees
Result: 9, 10, 9 burpees

Rest for 2-minutes before A2

A2. 2-minute AMRAP
60 Double-under buy in > 11 cal row
then AMRAP
8 Toes to bar
13 air squat
Result: 1 + 3 squat, 1 + 1 squat, 1 + 6 T2B

Rest for 2-minutes before A1

Flow. 2 minutes of work : 2 minutes of rest for 6 intervals, alternating between A1 and A2

Cool down
A. Lunge or Thoracic Flow