Kipping HSPU

Headstand to kip

Scaled 1.
Headstand to wallclimb kick

Scaled 2.
Wall Climb

10 Min EMOM

2 C&J's @ 85-90% of previous

Odd: 10 push ups
Even: 8 ring rows

5 MU (Scale to Bar MU or 5 pull ups & 5 ring dips)
10 STOH 60/40KG
20 Wall Balls 20/14lb
30 DU

Back Squat 7RM

BENCHMARK
For time:
21-15-9:
Deadlifts (70/102,5 kg)
Handstand push-ups

Scaled WOD
For time:
21-15-9:
Deadlifts
DB shoulder presses

Rest & Recover

Mobility WoD

Build up to a quality 2RM for the day
Goal is squat clean & split jerk if possible

YGIG - movement
For quality

4 rounds

10 bulgarian split squat e/s
10 sit ups
10 low hang power Snatch

@ 2x 22.5/15kg DB
@ 42/35kg bar

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Goal & Intensity:
- Improve balance, strength, and overall control. Choose heavier weight than in a metcon style of a workout. Think of today's workout as a bodybuilding session perfecting each movement. If you are done under 15 minutes, your weight and execution was too rushed.
- Execution: Complete 4 rounds with quality – 10 Bulgarian split squats per leg, here focus on perfect positioning and long range of motion. 10 sit-ups, and 10 low hang power snatches, which you should split into shorter sets of 2 to perfect your technique.
- Progress: Focus on control and clean technique, no need to rush. Spend 20 min moving.
- Tip: Maintain good balance and movement quality throughout.
RPE: 6-7 (should feel like chatting speed)