Handstand skills

Deadlift 10-8-6-8-10 reps

WU
3rds
10x air squat
10x sit up
5+5 DB/KB push press
5x burpee

4 rds: (not for time)
15 GHD sit ups
12-9-6-3: Bench press
12-9-6-3: DB Bent over row

• you choose weights. ~65%
• Try to go UB.

Warm Up
3 rounds
1:00 air bike (add speed each round)
5 push up to downdog
10 scap pull ups
5 kipping knee raises
5+5 lateral box step ups
3-5 burpee pull ups
then test / spend time as needed for WOD movements and start it

WU
tabata
good morning
up down

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Bench press 3x8 reps

KB Curls
4 x 8-10. Rest 60s.
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

5 rounds for time of:

Row 15 Kcal
Shoulder to overhead x12 UNBROKEN
Toes to bar / Inf. abs x9

*Find the appropriate load for Shoulder to Overhead. The bar rests only in the front rack. If you drop the bar, the counting starts from 0 again.)