Strength:
Planche progression 4×15 sec hold
Handstand hold 4×15 sec
Planche push + pistol squat 5×5 of each
L-sit 3xmax hold
Met Con:
20 min AMRAP
5 chest bar pull ups
10 push ups
15 air squats
* deadlifts 120/75kg
* in rd 1 do 1, in 2 do 2 etc.