For athlete who has 0-4 strict hspu but can get to handstand and headstand easily

5 x 2 negative hspu (5 sec down, starting from a handstand)

*Every 2min

*Aim for a little deficit

For time:

21-15-9
Thrusters 42,5/30kg
Pull Ups

Target Time : 5-6 min
No Time Cap

6 x 2min on / 1,5min off:

A) 8 t2b + 16 DU/32 SU

B) 5m hand stand walk/8 kipping hspu + 6 double db burpee deadlift 22,5/15kg

https://m.youtube.com/watch?v=kfUbWNL2WhA

STRENGTH

Front Squat

4x4

RPE 4 (2-4 reps in the tank)

5 rounds in teams of three:
10 box over burpee
40m sled push fast

• One person working at a time

Overhead Squat

5 x 3 @ moderate weight

Lift Every 2:30

For time:

30-20-10

Thrusters 35/25kg
Box Jumps 24"/20"
American Swing 24/16kg

CAP 12

Front squat
3x2 93%

Bench Press 5x5

EMOM 42

Minute 1 : 5 Hang Power Clean / 5 Power Clean. Alternating between rounds.
Minute 2 : 11/8 Calorie Echo Bike
Minute 3 : Handstand Walk
Minute 4 : 1 + 1 TGU
Minute 5 : 10 Cossack Squat
Minute 6 : Wall Sit
Minute 7 : Rest