Handstand work, for quality;-
9 min EMOM
1 – Wall walks
2 – Dish hold 20 sec
3 – Arch hold 20 sec

Then 8 mins on skill, handstand holds or handstand walking

Metcon:-
8 min AMRAP YGIG with a partner
10 Thrusters 40/30kg
5 Over the bar burpees

Then in time remaining to the 15 min mark
achieve a 1RM Clean & Jerk

Strength:-
Back Squat 5 x 4 all sets @ 80%+

Metcon:-
5 Rounds
8 Power Snatch 50/35kg
10 HSPU
12 Pistols

Hero Wod:- Bruck

Strength:-
4 x 3 Strict Ring Muscle ups

Metcon:-
800m Run
28 Wallballs 9/6kg
28 Situps
28 KB swings 32/24kg
800m Row
29 Wallballs 9/6kg
29 Situps
29 KB swings 32/24kg

Explosive work:-
3 rounds
4 x KB farmers hold vertical jumps
6 / 6 Single leg jumps
6 / 6 Seated Jumps or high box jumps

3 x 10 Ab rollouts (perform these between sets of the explosive work)

21-15-9
Deadlift 100/65kg
C2B

Rest 2 mins

21-15-9
Front rack KB Squat 2 x 24/16kg or 22.5/15kg DB’s
T2B

Strength:-
3 x 2 Snatch balance
5-4-3-2-1 Squat Snatch

Metcon:-
10min AMRAP
5 Squat Cleans 60/42.5kg
7 Ring Dips
9 Over the bar burpees

Handstand work:-
12 min EMOM
1 – Wall walks
2 – Dish hold 20 sec
3 – Arch hold 20 sec
4 – 30 secs Handstand Marching (against the wall / free standing / off a box or plank shoulder taps).

Then 8 mins on skill, handstand holds or handstand walking

Metcon:-
4 rounds
1 min max cals bike / ski / row
1 min max devils press
rest 2 mins

Strength:-
Back Squat 5 x 4 all sets @ 80%+

Metcon:-
Chipper
50 DU’s
25 Push ups
50 DB Snatch 22.5/15kg
25 Toes to Bar
50 DU’s
25 Push ups
50 DB Snatch 22.5/15kg
25 Toes to Bar
50 DU’s

Strength:-
Strict Press 5,5,5 all sets at @80%+
Push Press 3,3,3 all sets at @85%+
Split Jerk 5-4-3-2-1

Metcon-
6 rounds for time of:
5 Hang power cleans 70/50kg
10 Front Rack lunges 70/50kg
5 Strict Pull ups

Hero Wod:- Scott Neumann