10 minutes of joint prep

2 sets

A1. 1 length of first sequence of handstand warm up

A2. locomotion cossacks x 1 length

B. Every 3 minutes x 4 sets

Thrusters x 8-10 reps (should be heavy)

C. 3 sets

chest to wall shoulder taps x AMRAP in 45 sec.

Rest 2 minutes

D. 3 Rounds for Time:

    Run x 400 meters

    burpees x 20 

Warm Up

10 minutes of joint prep - including 8-12 reps of arch scap pull ins

5 minutes -Jumping warm up -pogo, tuck, straddle (make sure straddle is warmed up)! 360 turn

A. Every 4 minutes x 3 set:

Turkish Get Up x 3 per side

Strict Toes to Bar x 6 @ 31x1

B. On a continuously running clock:

double Unders x AMRAP in 30 sec

Double KB front Squats x AMRAP in 30 sec

Kipping pull ups x AMRAP in 30 sec

Rest 2 minutes

5 sets 

10 min of joint prep

brachiation

forward twist on bars x 3-4 lengths

backward twist on bars x 3-4 lengths

NOTE: in between brachiation sets, please do hip mobility work (coaches' choice)

A. AMRAP kipping hspus in 60 sec

rest 60 sec

4 sets

NOTE: if you are just starting to get the hang of the kipping hspu, please do AMRAP in 2 minutes x 5 sets

Rest 2 minutes

NOTE: not ready for kipping hspu or prefer strict work?

ddhspu or strict hspu x 6-8 reps x 5 sets; rest 2 minutes

B. Four Rounds for Time:

db power snatch x 20 35/55 (alternating)

burpees x 12

Barbell push Press x 20 75/115 lbs

Warm Up x 10 min of joint prep

first drill of handbalancing warm up sequence (do both legs)

A.
Every two minutes x 3 sets:

clean grip deadlift plus clean high pull plus power clean x 2 reps (around 20-40 kg under your max)

B. Every 2 minutes x 3 sets:

clean x 2 reps (5-10 kg under your max)

Alternatives to A.

Every 2 minutes x 5 sets:

Deadlift x 6-8 reps

B. Every minute, on the minute x 4 sets:
Minute 1 – Row 100/200 meters
Minute 2 – Ring Dips x 4/8
Minute 3 – Box Jump-Overs x 10-15
Minute 4 – ring support hold x 15-30 sec (can also do from a push up position in neutral grip or support hold)