Skill/Strength
Practice handstandwalk 10 min
1 kick up to wall
2 Kick up, move one hand at a time up and down from the floor
3 kick up and walk 1-2 step to wall
4 kick up and walk 1m to wall
5 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, then add handstand for time.
Metcon
For time, TC 30min
2000m row
50 Wallballs 9/6kg
1000m row
40 Wallballs 9/6kg
500m row
30 Wallballs 9/6kg
250m row
20 Wallballs 9/6kg
L1: –
L2: –
L3: 6/4kg
L4: 25-20-15-10 wallballs 6/4kg