Handstand push ups practice 10-15 min
1 Place your head on an ab-mat, hand on the sides forming a triangle
2 Place your knees on the elbows and hold for 5 sec
3 From position 2 extend one leg at the time towards the roof, hold for 5 sec
Remember the tension in the body for next step
4 Move to the wall. Kick up to the wall, remember how much you had to control the body in step 3, replicate that. Then lower yourself down into the ab-mat, then let your feet come down to the floor. Repeat this 5-10 times.
5 Do 4 but stay on the ab-mat. Keeping the tension in the core and arm and hands at all time, lower your knees and kick up to the roof, letting the heals come to rest at the wall in the end.
Remember to always have a neutral neck position, you don’t have to look down on the floor, the top of your head must touch ab-mat, not the forehead.

Toes to bar 10 min
Do this twice, only working 10-15 sec at every step. Everybody does all steps.
1 Jump to deadhang
2 Jump to deadhang, kip back and forth then stop in deadhang
3 Jump to deadhang, kip and pull knees up (hanging knee raises)
4 Jump to deadhang, kip, pull knees up and kick feet forward, maintain the kipping movement
5 Jump to deadhang, kip, pull knees up, kick feet upwards
6 Jump to deadhang, kip, pull knees up, kick to bar
Always pull knees and kick when the body is behind the bar

Every 45 sec to until fail, TC 12 min
Double unders
Toes to bars
*After fail go down one or two levels and continue until time cap

L1: 30 DU, 10 TTB
L2: 25 DU, 7 TTB
L3: 20 DU, 5 TTB
L4: 10 DU, 10 Hanging knee raises
L5: 20 single unders, 5 Hanging knee raises