Headstand progressions:
1) Tripod and knees on elbows
2) Hip extension, straight back, knees off elbows
3) Leg extensions
4) Headstand - pike position -headstand

-3 x 5 at Technical progression

Kick-up to handstand
-3 x 5 Kick up 2 HS + Eccentric phase (4 sec)

Kipping HSPU
-5 sets @ 40% of max reps
rest 1:30min

As many reps as possible in 10 minutes

Front squats (bar from from the floor)
@40% from 1rm front squat

*Every time you drop the bar you need to do

5 bar over burpees
200 m run

before you can continue with squats

*Score is the number of front squats.

4 rounds

• 5 hang power clean
• rest 2min
• 5 db bench press/ ring push up/ push up, tempo 3101
• rest 2min

more weight than last week
same weight in all sets
no belt

4 rounds for quality

• 6 + 6 zercher reverse lunges
• max reps strict toes to bar or L-hang
• 10-15 ghd sit ups

3x max reps with bodyweight, add 10% to last weeks, rest 4-5 min

No more than 30 reps.

EMOM 12

1. 45 sec Front Rack + OH Carry 24/16Kg
2. Arch Rock 15
3. Hollow Rock 15

5 Rounds every 1:30min

On the 00:00
Hang Squat Snatch

On the 00:45
Squat Snatch

@75%

--Rest 1:30min--

Then
Every 1:30
4 rounds to find heaviest TM Snatch

In teams of Three:
Row 21x500m

4 rounds for time:

• 300 m row
• 6 hang power cleans
• 6 thrusters

1 minute rest between the rounds. Weight is 2/3 of 1RM thruster

4 rounds for time:

• 8 unbroken reps of hang power clean 80/55kg
• unbroken set of wall balls for max reps
• rest 2min