Skill/Strength
Practice handstand walk for 10 min
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,
Deadlift 5-10min
Work up to metcon weight
Metcon
For time, TC 20min
15 Deadlift
15 Burpee box jumps
30 Handstand push ups
15 Deadlift
15 Burpee box jumps
20 Handstand push ups
15 Deadlift
15 Burpee box jumps
10 Handstand push ups
L1: Strict handstand push up, 120/85kg
L2: 45-30-15m handstand walk (15m unbroken), 120/85kg
L3: 45-30-15m handstand walk, 120/85kg
L4: 20-10-5m handstand walk, 120/85kg
L5: Kipping handstand push ups, 100/70kg
L6: Hspu from box, 80/50kg, burpee box walk overs
L7: Push ups (on knee if needed), 60/40kg, burpee box walk overs