Spend 3 min working on Kick to Handstand on Wall (practice), focusing on consistency of each rep.
EMOM, for 6 min (3 sets) of:
Interval 1 – Donkey Kick x 30 seconds (max height, not reps. Be safe!)
Interval 2 – Wall Climb x 2 reps (10 second hold at top of wall climb in handstand)
AMRAP x 15 min:
3 Handstand Push-Ups or DB Z-presses
5 Burpees
7 Box Jump Overs
Handstand Walk Progressions
A1. EMOM, for 4 min (2 sets) of:
Interval 1 – Kick-Up to Handstand on Wall with Hands Turned Out x 6-8 reps
*If this is a strength of yours attempt to get your feet together before making contact with the wall.
Interval 2 – Back-To-Wall Donkey Kicks x 4-8 reps
A2. EMOM, for 4 min (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 30-40 seconds or Handstand Walk
Interval 2 – Straight Leg Bottom Balance x 30-40 seconds
*This should also be a straight spine. The exercise is holding a hip hinge, not a hollow body.
For time:
Buy in: 60 sec Handstand Hold
Then 2 Rounds:
400 m Run
40 Kettlebell Swings
200 m Run
20 Burpee Box Jump Overs
100 m Run
10 Push-Ups
Buy out: 60 sec Plank Hold
total 8-10 reps per set
AMRAP x 15 min:
12 Deadlifts
9 Hang Power Clean
6 STOH
48 Double-Unders
Back rack. (rear foot on 4-6″ plates)
3 Rounds for time:
13/10 Cal Row/Ski Erg or 9/7 Cal Assault Bike or 200/150 m Run
7 Renegade Rows
13/10 Cal Row/Ski Erg or 9/7 Cal Assault Bike or 200/150 m Run
7 Single Arm Dumbbell Power Clean & Jerk R
7 Single Arm Dumbbell Power Clean & Jerk L
13/10 Cal Row/Ski Erg or 9/7 Cal Assault Bike or 200/150 m Run
Rest walk 2 min between rounds
5 Rounds For Time:
400 m Run
15 Thrusters
15 Toes to Bar
2&2, For time:
160 Wall ball shots
120 Cal Row/Ski Erg or 84 Cal Assault Bike
80 Toes to bar (Feet over hip)
40 Double DB Hang Clean & Press
400 m Run (Together)
80 Wall ball shots
60 Cal Row/Ski Erg or 42 Cal Assault Bike
40 Toes to bar (Feet over hip)
20 Double DB Hang Clean & Press
2&2, AMRAP x 20 min:
8 Single DB Power Cleans (4/arm)
8 Single DB Box Step Overs
200 m Run
(Gör varannan övning)
For Time:
50 Wall ball Shots
40 Box Jumps
30 Lateral Barbell Burpees
20 Power Snatches
800/640 m Row/Ski Erg or 48/32 cal Assault bike