HSW Skill Circuit – 2 to 3 rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall-facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk (Advanced OR Easier variation)

3 rounds
1 min max cal assault bike
1 min max reps rope climbs
1 max reps weighted lunges
1 min rest

Strict pull ups: 3xAMRAP

Rest as needed

TRX suspended Lunge Jump 25/side
50 KB Swings (70/45)
20/, 40
15/, 30
10/, 20
15 min cap

AMRAP 20 with a partner:
1 Rope Climb
10 Deadlifts @100/70kg
10 Wall Balls @20/14
*One athlete completes a full round at a time

Goal: 7+ rounds

Run one mile as fast as possible.
**Focus on a consistent pace and controlled brerathing

Bygg upp till tyngsta femman du kan utföra med god form

Sänk sedan tyngden med 10-15% och utför två till set av fem repetitioner.

Open Gym 12:15-1:15 post if coming

05 Rounds for Time :
► 800 m Run
► 045 Sit Ups
► 030 Hips Ext.

6x
Sprint 100m
Rest 2’
Run Fast 200m
Rest 2’