30s. On, 30s. Off for 10min
-Box headstand push-up
-Alternating pistol squat

You can use chair or similar for spotting the pistol squat.

3 rounds, rest 15sec btw exercises and 1min btw rounds

30sec left side plank

30sec right side plank

30sec superman hold

30sec hollow hold

3 Rounds
12 Sumo deadlift high pull w. kettlebell
12 Rolling planks
12 Cossac squats

Mobility:
1min/side
-Ankle mob
-Kneeling hamstring stretch
-Sup trap smash
-Triceps smash
-Bottom squat
-PNF pec stretch

Day 1
Handstand skill & stamina

Press to handstand drills for 10-15 min
-Check video for drills

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Accumulate 3 minutes in handstand, focus on keeping a good position

Options:
-free handstand without stepping
-free handstand with stepping
-assisted free handstand (get a friend to help)
-wall facing handstand
-back to wall -handstand

15 min AMRAP
3 BAR MUs
10 side squats
24 HBR
50 Dus

1) Clean 5x2x70%
2) HBH to L-SIT 4x5

4 kierrosta, 2 min tauko kierrosten välissä.
30m Kävely, raskas paino suorilla käsillä pään päällä

4 kierrosta, rauhallinen tahti
10+10 Hausikääntö + Arnold punnerrus
15+15 Yhden jalan lantionnosto

15 Dippi punnerrus
20 Pohjenousu

For time
400m run
40-50 kb swings @24/32kg
400m run

rest 5 minutes

For time
125 double unders (No more than 2 minutes for double unders)
80/100 push ups
125 double unders

rest 5 minutes

For time
400m run
40-50 kb swings @24/32kg
400m run

30 minutes of Tempo Running

5x
2min Easy
2min Moderate
2min Hard

Core 2.0

5 rounds

10 Hollow rocks
10 V-ups (vuorolinkkari kevyempi)
10 Tuck-ups
10 second hollow hold

Rest 1 min btw rounds