Handstand push-up capacity

EMOM 12 (0:30/0:30)*

1) Wall-facing HSPUs
2) Strict HSPUs
3) Kipping HSPUs

• Your aim is to accumulate as many EXCELLENT repetitions of each variation you can in a 30-sec window. This means a single set on the wall-facing HSPU but could be multiple short sets on the strict and the kipping variations.

Bar muscle-up capacity

5 Rounds for total reps
Set of Bar muscle-ups
1000m BikeErg

Go for one big set each round. You can use the bike in two (2) ways: 1) Use it to recover (easier pace) to prepare for your next (big) set, 2) Use it to challenge the next set (harder pace).

Bar muscle-ups

Bar MU drills – 2 to 3 rounds of:
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps

(Rest as needed b/t each drill)
Rest 1:30 between each round

Alternate B1 / B2

B1. DB bench press – 3 to 4 x 8-12 @ 3/2/2/(1) RIR,, Rest 1:00 before B2
B2. Inverted Row – 3 to 4 x 8-12 @ 3/2/2/(1) RIR,, Rest 2:00 before B1

Snatch

6 x 2 @ 78-83%, E1:15
2-4 x 2 @ 83-88%, E1:30

Low hang snatch pull + low hang snatch

5 x 3+1 @ 50%+, EMOM

3 Sets:
12 Alt. DB Squat Snatches 15/12kg
20m Sandbag Bearhug Carry 60/40kg or Dual DB Farmers Carry 35/25kg
12 T2B
20m Sandbag Bearhug Carry 60/40kg or Dual DB Farmers Carry 35/25kg
- Rest 1:1 btw sets

Penkki 5x2x80%
-3s stopit

Pystypunnerrus käsipainoilla istuen 5x10-15

Ojentajat seisten niskan takaa 5x10-15

Kiertäjät kyljellään 3x20 / käsi

3 Sets:
12 Alt. DB Squat Snatches 15/10kg
20m Sandbag Bearhug Carry 60/40kg
12 T2B
20m Sandbag Bearhug Carry 60/40kg
- Rest 1:1 btw sets

3-4 supersets:
12 GHD Sit-ups
10 Box Jumps 60/50cm
- Rest as needed