Skills

Kick to handstand
handstand push ups
kipping handstand push ups
Ring handstand push ups
Straddle to handstand
L-sit to handstand

METCON

For time:

5 ring handstand push ups
5 squat cleans 185/125
10 strict handstand push ups
10 squat cleans 155/105
20 handstand push ups
20 squat cleans 135/95
40 ring dips
40 squat cleans 95/65

Scaled option:

For time:

5 strict handstand push ups
5 squat cleans 155/105
10 handstand push ups
10 squat cleans 135/95
20 ring dips
20 squat cleans 95/65
40 push ups
40 squat cleans 95/65

Weightlifting W4D3

Clean and jerk
5×1
Clean pulls @110% of 1RM clean and jerk
3×2
Back squats
5×2

Accessory work
Crossover symmetry 3xeach
WY negative
Snow angel
ATYT

30 med ball GHD sit ups
30 med ball back extensions

5 sets (barbell only)
1 hip snatch
1 hang snatch
1 snatch
1 snatch balance
1 overhead squats

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