-Practice Handstand on the wall

-Practise kipping handstand push up on the wall

-1 x max reps negative HSPU / Scale to the box

-3 x 5 tempo handstand push ups (Slow down, fast up)
/lowers from handstand to headstand. Scale by restricting the range of motion with ab mats

• 3 x max time in handstand push up hold, elbows bent ! free handstand / handstand on the wall / handstand on the box

12 min AMRAP

40 bar over jumps (bar on the floor)
max reps in one go of pull ups
max reps in one go of dips

Dips on stationary base, eg. 2 boxes.

The result is the sum of pull ups and dips.

E2MOM 12minutes:
Snatch Deadlift+Hang Power Snatch+Overhead Squat

As heavy as form allows.

AMRAP 8 minutes:
30 Wall Balls 9/6kg
10 V-Ups
3 Wall Walks

3 minutes rest

AMRAP 4 minutes:
Max Reps of Kipping Handstand Push Ups

Scale as needed, but make it challenging!

4 x for quality

3 x lowers from inverted hang
7 x strict overhand wide grip pull ups, 5-10 sec hold at the last rep
9 x ring row
12 x KB renegade row, 12/16 kg, keep legs together

3 x 3 weighted pull up + 2 x turkish get up/ hand, rest as needed.
Record the kgs of the weighted pull up.

Within 20 minutes:
1RM Power Snatch

In as many lift as you need build to a true 1 Rep Max.
Rest as needed between sets.

Run around the Box,
2 Ground to Overhead (70/50kg),
Run around the Box,
4 GTOH,
Run,
6 GTOH,
Run,
8 GTOH,
Run,
10 GTOH

EMOM 12 alternating
1.1PowerClean+2Clean+3FrontSquat
2. 8 KB/DB Push Press 24/16kg

*Build from empty bar to

heavy as possible.

10x Handstand push-ups
20x Burpees
30x Pull-ups
40x Pistols
50x Push-ups
10x Inverted burpees
20x Squat jumps
30x Sit-ups
40x Box jumps
50x Knees to elbows

Time Gap: 20min