Handstand Strength Circuit 3 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
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
10 to 20 Handstand shoulder taps

Back squat

7 @ 74-78% (3 RIR)
5 @ 82-86% (2 RIR)
2 x 3 @ 86-90% (2 RIR)

Rest 3 to 4-minutes between sets

Back Squats

10-10-8-8-6-6

Go Every 3:00

30-minute AMRAP

800/700m Row
+
5 Rounds
3 Power snatches @ 60/42.5kg
6 Chest-to-bar pull-ups
9 Push-ups
12 Air squats
+
2000/1800m BikeErg
+
5 Rounds
12 Toes-to-rings
8 Box jump overs, 24/20″
4 Wall walks

Clean and jerk

7 to 10 x 1 @ 70-85%, Go every 60-seconds

Push press 8-8-6-6 reps

4 rounds
8 incline DB’s row
8+8 single leg DL

4 rounds
12 Db’s hammer curl
8 seated DB’s supinated grip row

4 rounds
12 + 12 single leg hip thrust
20-30sec hanging arch heels to box

4 rounds: 30sec on/ 30sec off
- rope pull ups

Basic Endurance 90 minutes with AMRAP´S

15 Minutes Any Machine @ HR Zone 2
4 Rounds Of :
"Cindy with CTB )
15 Minutes Any Machine @ HR Zone 2
AMRAP 5
20m HS Walk
15 TTB

10 sets:
20/16cal Row
- Rest 1:1
*1 Legless Rope Climb during rest