Warm up/Skill/Strength 10-12min
4 rounds, do 30 sec on each, rest as needed
Reverse lunges
Flutter kicks
Mountain climbers

Practice handstand walk 5-10min
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

Strict press 5-10min
Max reps test
20/15kg barbell

4 rounds (2rnd on lunch)
10 Turkish get ups (right side)
5 Front squats*
500m row
10 Turkish get ups (left side)
5 Back squats*
*From floor

L1: 9/6kg medball, 60/40kg
L2: 24/16kg KB. 50/35kg
L3: 16/10kg KB or DB, 40/30kg
L4: 10/6kg DB or KB, 30/20kg