2 rounds of

5 Inchworms
10 Snap to superman hold
10 Snap to Hollow
10 Overhead extensions with light Kettlebell*
1-2 min plank hold with weight placed on lower back/pelvis
20+20sec Wall hip stretch
20+20sec Leg raises from bench
1-3 Pull overs or practice/try for 30 sec

*Lay flat on your back, brace your spine, take your kettlebell in both hand and hold it overhead, slowly begin to bring kettlebell overhead keeping your lower back pressed into the floor.

Gymnastics 10-15min

Practise handstandwalk

1 kick up to wall
2 kick up and walk 1-2 step to wall
3 kick up and walk 1m to wall
4 kick up and walk on the floor

Press hands and shoulders from the floor, tighten yourself as you do before a lift

L1: Walk 3m then hold handstand for time in a 1x1m space. If you succeed with hshold for more than 15sec, add an obstacle course,

21-15-9 TC 15 min

Dumbbell push press
Pull ups

*increase weight each round

L1: 80-100-120kg, 2×22,5/15kg, chest to bars
L2: 60-80-100kg, 2×15/10kg
L3: 50-70-90kg, 2×15/10kg, 9 pull ups on all stages
L4: 40-60-80kg, DPP 9 reps at all stages 2×15/10kg, jumping chest to bars