headstand practice

4 x 10 im supersatz
barbell z press
+ one arm db bent over row

15 min amrap

buy in 50 pistol squats / 125 air sqauts

3 shoulder to overhead 60/40
6 deadlifts 60/40
12/9 cal row/ski
or 300/250 m bike erg
or 9/6 air bike

tc: 30 min / 4 rounds

10 hang power cleans 50/35
20 front squats 50/35
1 block run

8 min amrap

25 handstand push ups / 50 push ups
me cal row / ski / bike

2 min rest

8 min amrap

50 burpees
me cal row / ski / bike

2 min rest

8 min amrap

75 situps
me cal row / ski / bike

double under practice

4 x 8 im supersatz

4 barbell push press
+ 4 power jerk

8 filly push press right
+ 8 filly push press left
(kb push press, db frontrack
held in the other hand)

tc:15 min / 3 rounds

buy in 50 double unders / 125 single unders

5 cluster 50/35
10 alternating db snatches 22,5/15
20 pistol squats / 50 air squats