Handstand progressions

Timed handstand hold
Handstand rock to lift hand off ground- count consecutive alternating hand lifts

Tabata Something Else

20 seconds of work, 10 seconds of rest for 8 rounds for each movement. Move to the next movement after the 8th round with only the 10 second rest between movements. Score is total reps.

Pull-ups 45

Push-ups 65

Sit-ups 107

Squats 114

Tabata Something Else

20 seconds of work, 10 seconds of rest for 8 rounds for each movement. Move to the next movement after the 8th round with only the 10 second rest between movements. Score is total reps.

Pull-ups, RR

Push-ups

Sit-ups

Squats

Deadlift 5.5.3.3.1.1
125/145/165

5 min rest:

DU 50.40.30.20.10 (over bar jumps)

HSPU 10.8.6.4.2 (box)

800M Run
21 Burpees
42 Air Squats

400M Run
15 Burpees
30 Air Squats

800M Run
9 Burpees
18 Air Squats

5 Rounds for time of:

200M Row or Run
20 Box Jumps (21")
200M Row or Run
20 Pistols (10R/10L one legged Squat)
200M Row or Run
20 Kettlebell Swings (35#)
200M Row or Run

12min amrap
15 hang power cleans 95#
30 double unders

5+15+24

1 x 5 deadlift - max 195 lbs

then…

5 deadlifts @ 65% 5RM - 125 lbs
4 turkish get-ups (1.5/1.0) — 2 each arm *scaled to atomic situps (20 lbs dumbell) due to left shoulder

AMRAP 10

5 Rounds
400M Run
15 OHS Squats

Or

400M Run
15 DL #225

Strength:
- 7x2 back squats, increasing weight Worked up to 375# for 2.

MetCon:
- 20 calorie row
- 30 burpees
- 40 ground to overhead (95# M, 65#W)
- 50 Toes to bar (2:1 sit-ups if needed)
- 100 ft. walking lunges w/ weight overhead (45# M, 25# W)
- 200m run