Skill - Handstand walk

Metcon (time)

With partner 5 rounds (each) for time:
10m Handstand walk (5m posts)
25/20 calories bike
*You go, I go.

Timecap: 20 minutes.

Accessory:
4-5 Rounds for quality and minimum rest:
8-12 Strict toes to bar, leg or knee raise
6/6 Turkish get up starts
6/6 Windmills
*Use moderate weight

20 Min EMOM
1. 10-15 diamond push up
2. 10 bicep curls
3. 20 banded bucep curl
4. 20 banded tricep tricep extensions.

Front squat 4x3 AHAP

-rest 2 minutes rest between

Front squats 5x5x70%

Practise pistols with different scaling options.

EMOM 15
Min 1: Sled push 40m @moderate weight
Min 2: DU max reps in 40 sec
Min 3: Hollow rocks 15-20 reps
Min 4: Tempo pause ring rows 5-7 reps (3 sekkaa jarruttaen alas, 3 sekan pause yläasennossa.)
Min 5: HS hold 30 sec

For time:

21 push jerks (55/80 kg)
15 Push press (45/70kg)
9 Strict press (40/60 kg)

4 rounds for quality

7 overhead squats (40/30 kg)
5 strict chest to bar pull ups
3 PEP

6 sets every 2 min
high hang power snatch + hang power snatch + squat snatch

-second week and try to add a bit more from last week.

A) 5-10 toes to bar
B) 10-20 Wall ball