Handstand technique

WOD
5rds for quality
10x up down + push up
10+10 bent over row
10x OH/goblet reverse lunge/side
10x russian twist

Tempaus

In teams of 2- I go U go
4 min Work 1.5 min Rest

Russian Swing
KB Burpee
Snatch
Double KB Thruster
Synchro Burpee
Partner Medball Sit-up

Afterparty
3x
30 sec double KB Front Rack Hold
20 sec double KB OH Hold
Rest: 30 sec

”Momma’s lil’ war machine” without running
3 rounds for time:
500m Row
10 Squat cleans
20 Pullups
30 Box jumps

A,
3 rounds for time of:
20/17 Bike Calories
10 Hang Power Cleans@84/57kg

Goal: sub 8 mins

B,
For quality:
3x5 L/5 R Tempo Bulgarian Split Squats
3x6 Tempo Inverted Rows
3x5 L/5 R Tempo Single Arm Dumbbell Bench Press, pick load

Tempo Bulgarian Split Squats- 3 secs down and 3 secs up
Tempo Inverted Rows- 3 secs down and 3 secs up
10 Tempo Single Arm Dumbbell Bench Press- 3 secs down and 3 secs up (one arm holds at top of the movement while the other works- complete all reps before switching sides)

Complete all sets at RPE of 7/10.

For time:
50-40-30-30-20-10
. DU
. Sit ups

140 min
Warm up for 20 min

1.BFLY/CTB
A. E2MOM10: 10 butterfly pull up

B. EMOM8: 4 kipping CTB

2.WL
A. 4 x 2 Clean + 2 Jerk
x 75-80 % / 1 rep in the tank
- New set every 3 minutes

B. Power clean
5-4-3-2-1
Power clean x 85 % (drop and go)
* After each set do: 8 Bar facing burpees
- 57.5 kg
- 7.33

3.Metcon
EMOM3
20 DU + 10 Power snatch x 50-55 % - 22.5 kg
EMOM3
20 DU + 8 Power snatch x 55-60 % - 25 kg + 10 DU
EMOM3
20 DU + 6 Power snatch x 60-65 % - 25 kg + 10 DU
No rest between EMOM's

4.Core
- Not done

AMRAP 20’ of:
Pull up x5
Push up x10
Air squat x15

10 Handstand Push-ups
20 Ring Rows
20 Box Jumps
20 Wall Balls (9kg)
40 Double Unders
40 Air Squats
40 Sit-ups
20 Push-ups
20 Pull-ups
20 Kettlebell Swings (28kg)
10 Turkish Get-Ups (16kg)