Handstand drills

3 x 8 / 8 Alt.
AHAFA

The Golden Six

Back Squat 4x10
Floor Press/ Bench Press 3x10
Pull ups wide grip 3x Max reps
Shoulder press 3x10
Bicep curl 3x10
Abmat 3x20-30

Load 60-80% 1RM max. Emphasize quality.

WARM UP

3min Ergo

2 Rounds
8 Barbell Back Squats
8 Push Ups / Barbell Bench Press
8 Scap Pull ups
8 Barbell Press
8 Light Biceps curls
30 SEC hollow hold

Good morning 5x8
7/10 RPE

You can super set these if you don't have much time.

500m/450m row x 16 total

Row 500m/450m then rest time it takes your partner to row.

8 intervals each. You can push really hard on these as you will get plenty of rest.

Time cap 32 Mins

Back squat 5x6

3 x 4min AMRAP

3 Power Clean 80/55kg
6 Hand release push up
9 Air squat

1min rest between amraps

*score lowest round

5 Rounds

YGIG

5 Strict C2B
3 Wall walk
10 T2B

TC 15min

Teams of 3 (Station 3. defines working times)

1) Bike erg

2) Row

3) 1 Round
12 KBS (24/16kg)
12 Alt box step up (60/50cm)
12 Dumbell push press (2 x AHAFA)
30s Hanging knee tuck

@ 70% HR

2-4-6-8-6-4-2
Ring Dip
Shouldering (heavy sandbag)
For Quality