Handstand Circuit – 2 to 3 rounds of:

10 Prone PPT pulses & hold last rep (10-sec)
3/side Box pike or tuck handstand position with single leg extensions (pause for 5-seconds)
4-6 (alternating reps) Single arm elevation leans in the box pike or tuck position
20 to 30-sec of Handstand flutters

2 Rounds
10/side Xiao Pengs
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
3 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses

** Deadlift**

3 to 4 x 5 @ 76-84% (3 RIR on the 1st set, 2 RIR on the remaining sets), rest 3:00 b/t sets

5x8 Weighted Strict Ring Dips
- Rest 2min btw sets

Every 1:30 x 5 (7:30):
30 DU
7,5m HS Walk

A.1) Muscle snatch (no contact)+Ohs w/10.sec pause atg
3+1 ~10min

B.1) Snatch
60%×2 70%×2×2 75%×2×2

C.1) Snatch high pull
4×3 @80% of snatch

D.1) Back squat + Seated box jump 3+2
60%×1 70%×2 80%×2

E.1) Overhead squat w/Double bounce 5x3
Choose weight

High hang snatch

3 x 2 @ 70-75%, go every 1:15
3 x 1 @ 75+%, EMOM

High hang snatch + Snatch

3 x 2+1 @ 70%, go every 1:30

Hip power snatch + high hang power snatch + Snatch balance

5 x 1+1+1 @ 50%1RM snatch, EMOM

Light Cardio & Mobility