Handstand work, for quality;-
10 min EMOM
1 – 5-8 Bunny Hops
2 – 20-30 sec dish / hollow hold
3 – 5-6 Long Walkouts (straight leg walkout with hands further infront (not under shoulders)
4 – Split leg wall stands (helps with static handstand hold practice)
5 – 1 min rest

Then 10 mins on skill, handstand holds or handstand walking.
Options:-
1 – 6-8 Handstand holds 20-30 sec holds using wall
2 – 6-8 Handstand holds 20-30 sec holds free standing / partner supported
3 – handstand walking

Barbell cycling:-
3 x 10 Clusters
2 mins rest

2 x 10 Push Press
2 mins rest

Strength:-
6 x 3 Squat Clean E2MOM

Xander Birthday Wod:-
12min AMRAP
28 Wall Balls 9/6kg
9 Pull-ups
8 Hang Cleans 60/40kg
9 Toes-to-Bar

Hero wod:- Helton

Strength:-
5 x 8 Back rack reverse lunge (alt. legs)
3 x 5 Bent Over Row

Metcon:-
4 rounds
25 KB Swings 2/24kg
20 Pull ups
15 V-ups

Strength:-
4 rounds-
6-10 Dips
12 Bicep Curls
6-10 Strict Toes to Bar or Rig assisted candlesticks

Metcon:-
5 rounds
12 Front Rack Lunges
8 Push Jerks
6 OTBB
Run 200m
Rest 1 min between rounds
RX:60/40kg

Handstand work, for quality;-
10 min EMOM
1 – 5-8 Bunny Hops
2 – 20-30 sec dish / hollow hold
3 – 5-6 Long Walkouts (straight leg walkout with hands further infront (not under shoulders)
4 – Split leg wall stands (helps with static handstand hold practice)
5 – 1 min rest

Then 10 mins on skill, handstand holds or handstand walking.
Options:-
1 – 6-8 Handstand holds 20-30 sec holds using wall
2 – 6-8 Handstand holds 20-30 sec holds free standing / partner supported
3 – handstand walking

Metcon:-
Barbell cycling:
4-5 unbroken sets of:
8-10 Power snatch
rest 90 seconds – 2 mins
choose the weight you can cycle unbroken

Strength:-
6 x 3 Squat Clean E2MOM

Metcon:-
6 rounds for time of:
14/18-calorie row
6 C2B
10 metres Farmers carry 2×32/24kg

Strength:-
2 Sets of 2 Push Press + 2 Split Jerk building in weight
Then
Split Jerk 3,3,2,2,2

3×5 Strict Pull ups*
*add weight if easy

Metcon:-
5 rounds
30 DU’s
9 Hang Clean & Jerk 42.5/30kg
9 Burpee box jumps

Strength:-
5 x 5 Deadlift

3×5 Strict HSPU’s*
*add deficit

Metcon:-
3 rounds
30 Wallballs 9/6kg
15 T2B
12/9 Bike Cals

Hero Wod:- Whitman