-Handstand walk progressions
eg. balancing on the wall, moving the bodyweight from hand to hand, shoulder taps, walk towards wall, slowly increasing the distance

-Handstand push up progressions
eg. from frog stance to plank hold, from head stance kick the feet to the wall, rep by rep increasing the angle, until they are kicked to a handstand position, kipping hand stand push up on the wall using abmat the scale the movement etc.

YGIG

30m Bicep hold carry 20/15 kg (walk)

REST or active recovery: easy walk, run, swim, bike etc. (zone 1-2)

You have 5 rounds to find your max weight at:

(1 round = 7x):
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Behind the neck Push Press

• Contact with the floor must be touch-and go during sequences.
• Rest anywhere but the floor.
• New round every 4.min

3 x 12 AHAP

For 15 minutes practice your weaknesses:

Handstand kick ups
Handstand holds
Wall climb to handstand hold
Handstand freestanding
Handstand walk

AMRAP10
15 Abmat sit ups
12 KB swings (16/24kg)
10 Superman rocks

YGIG / Round

10 Rounds for time:
9 Thruster 42,5/30kg
35 DU

TC 24min

Handstand- and handstand push up progressions

So.. a year has passed. How's your squat now? Let's find out!

Task for today is: 10 min squat test. Spend 10 minutes (without breaks) in squat position and describe your feelings in the comments. Feel free to move around while in squat.

Kelly explains what it is all about: