Handstand Walk Progressions x 10 Minutes.

Some ideas;

Every 2min for 11 sets (22 minutes)
sets 1-3 = 3 squat snatch @ 70-80%
sets 4-6 = 2 squat snatch @ 80-90%
sets 7-11 = 1 snatch @90%+

2 sets of
3 Intervals of 4min ON/2min OFF

A) 20/15 Cal. Row/Bike/Ski
20 Handstand Pushups
+ ME of Double Unders

B) AMRAP of:
3-6-9-12-… Burpee-Box Jump overs
4-8-12-16-….DB Snatches 22,5/15kg

C) AMRAP of:
5 Power Snatches 50/35kg
8 Toes-to-bar
12 Wall Balls

Rest 5min and repeat!

AMRAP 18 with partner

100m front rack lunge 60/40kg
50 Cal row
20 GHTOH 60/40kg
200 Du´s

Split reps as desired

10 mins: 1 squat clean + 2 hang squat clean
10 mins: 1 squat clean + 1 hang squat clean
climbing for heaviest possible

Plank Off!
Who can hold the longest?
5:00 Cap!

3 rounds
400m row
20 push ups
20 pull ups
20 air squats

9 min AMRAP

8 handstand push ups
24 KB swings

1) Max Rep Pull-ups

Rest 3:00-4:00 before moving to #2

2) Max Rep Chin-ups

– Intermediate: Self-Assisted
– Beginner: Ring Rows 4 x 10. Rest 60s.

For time:
20 Pushups
30 Front Squats 42,5/30kg
40 Lateral Jump over bar
30 Front Squats
20 Pushups