15min HSPU (Handstand push up) Practice

EMOM 6
3-8 HSPU/ Pike Push up

3 Rounds:
60s Weighted plank

60s Active Hang

45s Side Plank R

45s Side Plank L

6RFT
40 m supinated farmers walk AHAFA
30 russian twists
20 lunges

For time:
50 Single Arm DB Push Press RIGHT @22,5/15kg
50 Single Arm DB Push Press LEFT
50 DB Renegade Rows (right/left = 2 rep) @ same weight
50 DB Push-ups
50 Pull-ups (Rx+: C2B Pull-ups)

Timecap: 20mins

Pull-up options: Kipping, strict, less reps, negatives 10 x :10 down, ring rows

Max in complex of:
1 Push Jerk + 1 Split Jerk
Rest as needed.

Option 1: Technique Practice
Option 2: Push Press: 5 x 5. Rest 90s.

3 Rounds for time:
DU 30 reps (try atleast 2 minute)
Supine Ring Rows 10 Reps
Kettlebell power clean 10 Reps Right (rx 24 kg/ 16 kg)
Kettlebell power clean 10 Reps Left (rx 24 kg/ 16 kg)

Time cap 15 minute

5 x 5 rep
weighted strict
bw strict
negative
15-20 sec top hold

4 Round of:
Two-Arm KB American Swing (24/16Kg) 30 reps
Plyo Box Burpees Jump Overs (60/50 cm) 15 reps

3 rds for quality, 12 reps each

Romanian DL
Seated DB/KB strict press
Double KB/DB bent over row
Sumo stance goblet squat
banded pull-aparts 40 reps
banded lat pull-down 40 reps

rest 20-30 sec between the movements and 1 min after the round.

4rds
dragon flag 7-9 reps
rest 45-60 sec

EMOM 12'
1: 15-20 Double KB Swing
2: 5-8 Strict Pull up/
10-12 low bar pull up
3: 10-15 GHD sit-up to parallel
4: 8/8 KB Biceps curl

Squat clean 6x1
Clean pull 5x3