Skill work
15 minutes of handstand push ups.
At the end of the workout. Do 2 min amrap of hspu.

Complete as many rounds as possible in 10 minutes of

• 20 wall-ball shots, 30-lb. ball to 11-ft. target
• 10 strict pull-ups

Höntyilyä

Practice 15 minutes ring muscle ups

Press
50
60
70
75
80

Split jerk
EMOM 12
1. 4 Split jerks @50%
2. 3 Split jerks @55%
3. 2 Split jerks @60%
4. Rest

Twist: 2 second pause in the catch. No touch and go lifts.

5 attempts at each of the following:
Broad jump 50 ft. in as few jumps as possible
3 pull-ups as slow as possible
Max set of strict freestanding handstand push-ups
Rest as needed between attempts.

Post lowest number of jumps, longest pull-up time, and reps of handstand push-ups

Over head squat 35kg

This is not all out effort. Concentrate to move well and extend the hip.

Go AHAFA.

4-5 sets, rest as needed between sets. Scale if needed.

1) 5+5 KB Front Rack Box Step-Up
2) 6+6 DB Seated Press
3) 10 Double Arm DB Row
4) 10-20sec Flutter Kicks