Handstand skill work(choice of handstand hold, HSPU or handstand walk) 12 min emom- Work for :20-:30 seconds Workout of the day Every 3 minutes for 15 minutes- 15/12 cal row 12 burpees over rower Rest 1 minute

Strength:Deadlift 5×5 Workout of the day 21-15-9- Cal Bike Power snatch

Workout of the day 3 rounds for time (25 min time cap) Run 400m 12 Kbs 4 Ring Muscle ups Run 400m 12 Kbs 12T2b Accessory work- 3 rounds not for time- 20 Banded pull aparts 1 min plank/hollow hold