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

Pairs – max reps in 2 mins intervals
2 rounds
1 – Max bike / row cals
1 min rest
2 – Max power snatch 50/35kg YGIG
1 min rest
3 – Max HSPU

Strength:-
5 x 5 Deadlift

3×5 Strict HSPU’s*
*add deficit

Metcon:-
2 rounds
120 DU’s
60 Wall balls 9/6kg
30 Pull ups

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
4 Unbroken sets
10 Power clean & jerk
rest 90 seconds – 2 mins
choose the weight you can cycle unbroken

Strength:-
6 x 3 Squat Clean E2MOM

Metcon:-
1000/900m row or 800m run
into
40 KB snatch 24/16kg
500/450m row or 400m run
20 KB snatch 24/16kg
*swinging KB snatch, switch arms every 10 reps

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:-
15-12-9-6-3
Hang power cleans 70/47.5kg
T2B
Box jumps 24/20

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

Metcon:-
3 Rounds
400m run
20 Pull ups
20 Air Squats

Hero Wod:- Diego

Killer #1
3 rounds
30/21 cal bike or 500/400m Row
10 Power clean
25 KB swing 24/16kg
10 Front squat
20 Burpee box overs
10 Push jerk
RX:- 50/35kg
TC 30 mins

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:-
2-3 unbroken sets
10 Push Jerks
rest 90 seconds – 2 mins
choose the weight you can cycle unbroken

rest 2 mins
2-3 unbroken sets
10 Thrusters
rest 90 seconds – 2 mins
choose the weight you can cycle unbroken

Strength:-
6 x 3 Squat Clean E2MOM

12min AMRAP
15/12 Cal Row
10 Power Snatch 42.5/30kg
8 OTBB